Fitness Tips! by Jan Foster, MS, RD, LDN - June 2005

  • Ways to be active: roller blading, ball-playing, walking and jumping rope, tennis, skiing—cross country, downhill or water; kayaking.

  • Take a first step! Try something new: take a class in water aerobics, chi gong, or squash; join a hiking club!

  • Plan active weekends. Include biking, hiking, skating, walking or playing ball. Take a trip to the park, skating rink, zoo or swimming pool. 

  • Arrange activities in which everyone can have an active part.

It is important to have some of all three types of exercise:

1) Aerobic or Endurance Activities

  • ...involves continuous movement
  • …causes more rapid breathing and a faster heartbeat
  • … makes you feel warm
Activities include: brisk walking, running, jogging, skating, football, hockey, swimming, basketball, swimming and dancing. This type of activity improves heart and lung fitness.

2) Flexibility Activities (balancing/stretching)

  • ...involves bending, stretching and reaching
  • …helps to keep the joints moving
  • …and helps with relaxation
Activities include: Stretching, gymnastics, dancing, swimming, yoga, martial arts, T’ai Chi or Pilates. These types of activities can enhance physical stability or balance and reduce the risk of injuries. They also increase flexibility and help relaxation.

3) Strength Activities (also called resistance or weight bearing activities)

  • ...involves lifting, carrying, pushing and pulling (working against gravity)
  • ...builds and strengthens muscles and bones
Strength activities: lifting weights, carrying a child or groceries, bowling, shoveling the snow, raking the leaves and walking. These activities help build and maintain muscles and bones.

Activity Levels

  • Non-active pursuits: Watching TV, surfing the Internet, and video games should be reduced by at least 30 minutes a day to no more that 1 hour per day.

  • Moderate activity: Moderate physical activity is any activity (brisk walking, skating, or bike riding) that takes about as much energy as a brisk walk. For the average person, this is a pace of about 2 miles in 30 minutes. No matter what activity is chosen, it can be done all at once, or divided into two or three parts during the day. Even small, 10 minute bursts of activity count toward your total.

  • Vigorous activity: Running, supervised weight training, basketball, and soccer.

Goal:

  • Build up physical activity in periods of at least 5 to 10 minutes. These changes should continue over several months until the individual has increased his/her physical activity level by at least 90 minutes a day and reduced sedentary activities by at least 90 minutes a day.

  • Health benefits come from doing the right variety of physical activities. And just as importantly, the activities should be fun!

Jan Foster, MS, RD, LDN
ADA/PIPPAH Project Manager
120 South Riverside Plaza, Suite 2000
Chicago, IL 60606-6995
Fax 312/899-4812
E-mail: jfoster@eatright.org