MyPlate: Increasing Your Physical Activity
MyPlate: Increasing Your Physical ActivityMyPlate is a nutrition tool you can use to help you choose healthy foods. In addition to eating healthy foods, itis important for us to be physically active. Physical activity means moving your body and getting your heart rateup. Your body uses the calories you eat for energy. If you eat more calories than you use, they get stored inyour body as fat. Instead, find a balance between the calories you eat and the activities you do.If your main concern is to reduce your risk of future health problems and prevent disease, you should aim for atleast 2 hours and 30 minutes of activity at a moderate level each week. Spreading aerobic activity out over atleast 3 days a week is best.Try taking a brisk walk, gardening, dancing, or biking. Do something fun that gets you moving. As we age,people tend to gain weight gradually. If you want to manage your body weight and prevent that weight gain, tryto get 1 hour and 15 minutes of vigorous activity each week. Vigorous activity includes running, competitivesports, swimming, and aerobics.You should also do strengthening activities like push-ups, sit-ups and lifting weights, at least two days a week.You may want to start walking more often. Walking is something almost everyone can do and will give youhealth benefits. Count the steps you take with a smart watch or fitness band and aim to reach 10,000 eachday.Gradually build up the intensity and amount of your daily activities to avoid injury. You do not have to do allyour physical activity at once. Ten-minute bursts throughout the day can add up and get you to yourrecommended activity level.If you have not exercised in a while, or if you have any other health concerns that might be affected byexercise, talk to your healthcare provider before you start an exercise program.You can take part in lots of different types of physical activity to increase the amount you do each day. Theimportant thing is to find something you enjoy that gets you moving. If you have fun while you are physicallyactive, you will reach your activity goals before you know it!Visit www.choosemyplate.gov for tips to increase your physical activity.This program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness,or suitability of this video for medical decision making. For all health related issues please contact your healthcare provider.PRG10108B EN MyPlateIncreasingYourPhysicalActivity.pdf© The Wellness NetworkPage 1 of 1
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