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How can physical activity improve my health?

An active lifestyle can help every woman. Being physically active can provide these benefits:

·         reduces your risk of dying from heart disease or stroke

·         lowers your risk of getting heart disease, stroke, high blood pressure, colon cancer, and diabetes

·         lowers high blood pressure

·         helps keep your bones, muscles, and joints healthy

·         reduces anxiety and depression and improves your mood

·         helps you handle stress

·         helps control your weight

·         protects against falling and bone fractures in older adults

·         may help protect against breast cancer

·         helps control joint swelling and pain from arthritis

·         gives you more energy

·         helps you sleep better

·         helps you look better

What are some tips to help me get moving?

·         Choose an activity that's fun.

·         Change your activities, so you don't get bored.

·         Doing housework may not be fun, but it does get you moving! So does gardening, yard work, and walking the dog.

·         If you can't set aside one block of time, do short activities during the day, such as three, 10-minute walks.

·         Create opportunities for activity, such as parking your car farther away, taking the stairs instead of the elevator, or walking down the hall to talk to a coworker instead of using e-mail.

·         Don't let the cold weather keep you on the couch! You can still find activities to do in the winter like exercising to a workout video or joining a sports league. Or get a head start on your spring cleaning by choosing active indoor chores like window washing or reorganizing closets.

·         Use different jogging, walking, or biking paths to vary your routine.

·         Exercise with a friend or family member.

·         If you have children, make time to play with them outside. Set a positive example!

·         Make activities into social occasions-have dinner after you and a friend work out.

·         Read books or magazines to inspire you.

·         Set specific, short-term goals, and reward yourself when you achieve them.

·         Don't feel badly if you don't notice body changes right away.

·         Make your activity a regular part of your day, so it becomes a habit.

·         Build a community group to form walking clubs, build walking trails, start exercise classes, and organize special events to promote physical activity.

Do I need to talk to my health care provider before I start?

Talk to your health care provider before you start any physical activity if you:

·         have heart disease or had a stroke or are at high risk for them

·         have diabetes or are at high risk for it

·         are obese (body mass index of 30 or greater)

·         have an injury (like a knee injury)

·         are older than age 50

·         are pregnant