Get Moving

Why is being more active good for you?

Any amount of physical activity is helpful. Move more and sit less. The more active you are, the more you can improve your cholesterol and other cardiovascular risk factors.

Activity helps prevent heart attack and stroke by:

Being more active also improves strength, balance, fitness and gives you more energy. Activity may help reduce your risk for certain types of cancer, and also reduces your risk for developing memory problems.

Your activity plan

Choose an activity that you like and do it most days of the week. Examples include walking, biking, swimming, dancing, using the elliptical, or hiking.
Exercise with a friend or family member or join an exercise class.
Warm up and stretch before you are active. Cool down and stretch afterwards.
Perform your activity at a comfortable pace.
Aim for a goal of 150 minutes of activity a week.
Even 10-15 minutes at a time is good. Be sure to talk to your healthcare professional about your specific activity level.
Add muscle-strengthening exercise twice each week. Lift weights or use resistance bands
Use a pedometer, activity tracker or smartphone app to see how much exercise you are getting each day.

Here’s a checklist of things you can do:

Keep your walking shoes in the car. Go for a 10-15 minute walk during your lunch break or any free time you have.
Park farther away from the store or get off the bus a few blocks early and walk.
Exercise, stretch or do chores, while you watch TV.
Limit your time watching TV or sitting at a computer. Schedule activity breaks and try working at a standing desk.
Take the stairs instead of the elevator.
Actively play with your kids or grandkids.
Take the dog for a walk.

CHAPTERS

Everyday Choices

Why is being more active good for you?

Your activity plan

Here’s a checklist of things you can do:

Everyday Choices

Diabetes and Your Heart: Close Connections