Life and Religion

Sedentary living can be deadly.

Some studies indicate that more deaths can be linked to a lifestyle of inactivity than smoking.

Sitting and remaining inactive for most of the day, whether at home or the office, has become ingrained in the lifestyle of many Americans, leading to higher rates of obesity and various diseases such Diabetes and Heart Disease and ultimately death in many cases.

So how much physical activity does one need to be healthy? According the federal Physical Activity Guidelines, adults gain substantial health benefits from 2 hours and 20 minutes a week of moderate intensity aerobic physical activity. Recommendations for children 6 and older include an hour or more of physical activity every day.

For most people, daily activities such as shopping, cooking or doing the laundry don’t count toward the guidelines because they don’t work the body hard enough.

Follow these tips:

1. Take the first step—The surgeon general recommends taking 10,000 steps a day. Most of us only take 2,000 to 5,000 steps. Walking is a simple way to reap huge health benefits from loosing weight to warding off depression. So, get a pedometer and increase your steps.

2. Break a sweat. Moderate-intensity aerobic activity means you’re working hard enough to raise your heart rate and break a sweat.

One way to tell is that you’ll be able to talk, but not sing the words to your favorite song.

3. Do something you enjoy. Play with your children and do something you enjoyed as a child, such as bike riding, skating or playing a sport. Picking activities you like will increase your chances of long-term success.

4. Be strong. Adults should do muscle strengthening activities at least two days a week. These activities should work all of the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms).

You can strength train at the gym or at home doing things like heavy yard work, push-ups on the floor or wall, sit-ups, walking with resistance bands or lifting hand held weights.

5. Seek professional help. Talk to your health care provider, a fitness expert, your work site wellness coordinator or visit the CDC physical activity website.

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