Physical Activty:
Putting FUN Back In Your Life

You probably called it "play" or "fun" when you were a kid. It still is.

Exercise is one of the most important things you can do for your health. Getting in shape may be a challenge, but it pays off with fun, play, and better health. For ideas and events that will help you be more active, visit the website of our "Get Up and Do Something" campaign.

Reasons To Be More Active

•  It can help you maintain or lose weight.
•  It can help you manage the stress in your life.
•  It can reduce feelings of anxiety and depression.
•  It reduces your risk of developing colon cancer.
•  It reduces your risk of developing diabetes.
•  It can help you control blood pressure and blood cholesterol levels.
•  It reduces your risk of dying prematurely from heart disease.
•  It helps build and maintain healthy bones, muscles and joints.
•  It increases your energy, strength and stamina.
•  It helps you look and feel better.

If you want to play again, find an exercise that's fun for you. Exercise is something you need to do for the rest of your life, so the most important element is finding an activity you really enjoy. Try walking, swimming, bicycling, skiing, skating, dancing, tennis, volleyball, or any activity that sounds enjoyable to you.

Even if or when you're not "exercising," try to be more active. Do housework, gardening, hobbies or projects. Climb stairs instead of using elevators. Walk to the corner store instead of driving. Only watch television if there is a program you really want to watch—and be more active (work on a hobby or exercise) while you're watching the show. Limit TV watching to two hours or less a day.

Start gradually. Begin with what's comfortable, even if it's only five minutes. Add two minutes a week until you work up to a desirable level.

Don't exercise to the point of pain. If you feel any chest or heart pains, check with your doctor before resuming exercise.

Physical Activity Recommendations

In 2008, the U.S. Department of Health and Human Services reviewed research on physical activity and published new Physical Activity Guidelines for Americans. A summary of those guidelines is provided by age group:

• Children and adolescents should do one hour or more of physical activity every day. Most of the time should be either moderate or vigorous-intensity aerobic physical activity. They should do muscle- and bone-strengthening activity at least 3 days a week.
• Adults, age 18-64, should do at least 2 hours and 30 minutes of moderate physical activity or 1 hour and 15 minutes of vigorous intensity aerobic physical activity a week. This aerobic activity should be performed in episodes of at least 10 minutes each, preferable spread throughout the week. Additional health benefits are provided by increasing time up to 5 hours a week. Adults should also do muscle-strengthening activities that involve all the major muscle groupos on 2 or more days a week.
• Older adults should follow the adult guidelines to the extent that their abilities allow. They should avoid inactivity.
• Adults with disabilities should also follow the adult guidlines to the extent possible. If this is not possible, they should be as physically active as their abilities allow. Children with disabilities should work with their health care providers to identify the types and amounts of physical activity appropriate for them.
• Pregnant and postpartum women should get 2 hours and 30 minutes of moderate-intensity aerobic activity a week. This activity should be spread out throughout the week. Women who regularly engage in vigorous-intensity physical activity can continue into pregnancy provided their condition does not change and they talk to their health care provider about their activity level throughout their pregnancies.

The complete Physical Activity Guidelines for Americans book is available on the Health and Human Services website .

Lt. Governor's Challenge

The Lt. Governor's Challenge is a great way to get started!

Lt. Governor Matt Denn is challenging Delawareans to become more active. The Challenge involves increasing your daily activity, and keeping track for a 12-week period in a logbook or on the Internet. You can start with easy, fun activities. The logbook assigns points to whatever activity you enjoy. You can earn gold, silver or bronze medals when you complete the Challenge.

Former Lt. Governor Carney started the challenge in 2002.  Since then, more than 43,000 Delawareans of all ages have taken the Challenge . Lt. Governor Denn is continuing the Challenge, in cooperation with the Delaware Division of Public Health and the University of Delaware.

Links

Information about the U.S. Surgeon General's Report on Physical Activity and Health is available from the Centers for Disease Control and Prevention (CDC).

A strategic plan for promoting physical activity and healthy nutrition in Delaware was published in November 2002. The Blueprint for a Healthier Delaware report is available on the website of the Health Education Network of Delaware.

For current data on physical activity and obesity in Delaware, go to our Behavioral Risk Factor Survey (BRFS) pages.

Delaware state employees can participate in the DelaWELL program, starting with a free health risk appraisal.

For information about bicycling in Delaware, visit the website of the Delaware Bicycle Council.

A calendar of physical activity events in the state is available on the Get Up and Do Something website .

Visit Be Healthy Delaware — the website of the Healthy Delaware Foundation and the Center for Health Promotion (University of Delaware).