Physical Activity: Get Your 30!

Adults need to get a total of 150 minutes of physical activity throughout their week. By finding ways to get at least 30 minutes of moderate, aerobic activity 5 days a week, you can make a big difference in your health and reduce your risk for high blood pressure, high blood cholesterol and type 2 diabetes, all of which plague Oklahomans.

Making physical activity a part of your day can be easier and more enjoyable than you think. You can break up your physical activity into smaller, more manageable sessions. Conquer inactivity by finding ways to walk more. Or simply incorporate aerobic activity by finding ways to move more throughout your day. 

If you’re having trouble finding time for yourself, make it a family activity! Links to an external site.

Physical Activity for Children

Children and adolescents, however, need more exercise to achieve the same health benefits—60 minutes or more of physical activity each day. These activities should include aerobic activity, muscle strengthening and bone strengthening exercises.

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5 Benefits of Physical Activity

Being fit can benefit one's body in many ways:

Strengthening your heart and cardiovascular system -

Physical load resulting in increased heart rate and breathing rate cause the body to recover and reach levels of functional capability unattainable before the training. As a result, one is able to sustain effort of greater intensity for longer periods and achieve the same level of physical output with lower levels of physical effort. Also, as a result of appropriate recovery from the physical load, the heart muscle becomes stronger, the blood vessels become more elastic (ie. Capable of handling greater range of blood pressure) and tissue breathing becomes more efficient (ie. Capable of absorbing greater amount of oxygen from the blood stream) Strengthening your heart and cardiovascular system results in improved circulation and oxygen use. More elastic blood vessels also help lower blood pressure.

Increasing energy levels and improving emotional tone -

Every physical exertion leads to a release of certain brain chemicals known as endorphins, which are responsible for improved mood and emotional tone and frequent feelings of exhilaration and happiness. The intensity of these feelings depends on the level of exhaustion achieved through training; the higher the better.

Increased Endurance -

One can do more activities without becoming tired or short of breath. This is due to increased energy levels and increased muscular strength

Improving muscle strength and tone -

Provided a proper recovery is sustained after progressive overload the muscle responds by increasing its bulk and working capacity. This results in improved strength as well as increased muscle tone.

Improving balance and joint flexibility -

Given that the physical activity provides a wide variety of movement, the challenge this provides to the vistibular system leads to improved balance.