Physical & Mental Health

Review ways to Activate Your Wellness through well-being tips, awareness messages and the various dimensions of health. Just one small step can help create positive change! Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity. Everyone can experience the health benefits of physical activity – age, abilities, ethnicity, shape, or size do not matter.

Physical Activity Boosts Brain Health

Regular physical activity is good for your heart, muscles, and bones. Physical activity can help you think, learn, problem-solve, and enjoy an emotional balance. It can improve memory and reduce anxiety or depression. Regular physical activity can help you sleep and feel better, reduce the risk of some common cancers, and add years to your life. You don’t have to be a fitness guru to reap the benefits. No matter your age or fitness level, any amount of physical activity can help.

What You Can Do

For the most benefit, adults need at least 150 minutes of moderate-intensity physical activity weekly or 75 minutes of vigorous-intensity activity. It doesn’t have to happen in one stretch. For example, moderate-intensity activity could be broken into 30 minutes a day, 5 days a week, or smaller bouts that add up.

All adults also need muscle-strengthening activities two or more days a week. And adults 65 and older need balance activities about three days a week.

Here are four activities to help you become healthier:

Turn up the music at home and dance.

Twisting and turning can be a fun way to be physically active.

Take active breaks

Break up your sedentary time with physical activity. For example, squat or march in place between programs while you’re watching television.

Add physical activity to your daily routine

When shopping, park at the back of the parking lot and walk to the shop. Inside, walk around the perimeter of the store before getting what you need. Use the stairs instead of the elevator. Get off transit one stop sooner and walk to your destination. If you already walk routinely, start carrying hand weights on your treks.

Walk the dog

Dogs are great walking companions and can help you have an active lifestyle. You can even try going a little further on walks with your dog.

Reduce Your Health Risk

Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels. Physical activity may help reduce the risk of serious outcomes from infectious diseases, including COVID-19, the flu, and pneumonia.  Adults who participate in greater amounts of physical activity have reduced risks of developing cancers of the:

  • Bladder
  • Breast
  • Colon (proximal and distal)
  • Endometrium
  • Esophagus (adenocarcinoma)
  • Kidney
  • Lung
  • Stomach (cardia and non-cardia adenocarcinoma)

Remember that some activity is better than none, and every little bit counts. Even some chores such as raking and bagging leaves, using a lawn mower, or vacuuming can help you get active. Think about  times throughout the day you could be physically active and make those times a regular part of your daily or weekly schedule. 

External Articles & Documents