RESEARCH SHOWS that increasing your physical activity level:
*reduces the risk of coronary heart disease and stroke
*decreases the risk of colon cancer, diabetes, and high blood pressure
*helps manage weight, and reduces the health risks associated with obesity
*increases bone density, muscle strength, joint health, and lowers the risk of osteoporosis
*reduces falls among older adults
*reduces anxiety and depression
*can lead to fewer hospitalizations, physician visits, and medications

So...you know exercise is "good for you" and that it has LOTS of benefits. You may now be asking...WHAT do I do? HOW MUCH should I do? These are both personal choices which should be determined on an individual basis. A general recommendation for American adults is 30 MINUTES of MODERATE-INTENSITY physical activity 5 OR MORE DAYS a week.

HERE ARE SOME EXAMPLES OF MODERATE-INTENSITY ACTIVITIES:
Walking briskly, Golf -- while pulling or carrying clubs, Swimming -- recreational, Mowing lawn -- power motor, Tennis -- doubles, Bicycling 5 to 9 mph with few hills, Scrubbing floors or washing windows , Weight lifting -- machines or free weights

ARE YOU IN YOUR "TARGET RANGE?"
It's important to exercise at a level that is providing you with all of the health benefits you desire, but is also allowing you to exercise at a safe level. Here is information on the three methods of measuring intensity level: the talk test, target heart rate, and perceived exertion.

THE TALK TEST
The talk test method of measuring intensity is simple. A person who is active at a light intensity level should be able to sing while doing the activity. One who is active at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity. If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous and for some may be a signal that you need to return to a moderate intensity.

TARGET HEART RATE
You can also determine the intensity of physical activity by determining whether your pulse or heart rate is within your specific target zone. Visit http://www.cdc.gov/nccdphp/dnpa/physical/measuring/target_heart_rate.htm to determine your target heart rate.

PERCEIVED EXERTION
This method determines how hard you feel like your body is working. Depending on your heart rate, respiration or breathing rate, perspiration, and muscle fatigue, you can determine at one level you are exerting yourself. Although this is a subjective measure, a person's exertion rating can be a good estimate of your actual heart rate during physical activity. To find out how to determine your perceived exertion level, visit
http://www.cdc.gov/nccdphp/dnpa/physical/measuring/perceived_exertion.htm

THINKING ABOUT BEGINNING AN EXERCISE PROGRAM?
Talk with your healthcare provider about your overall health, and tell him/her what type of exercise you're interested in. Visit http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_act.htm for some helpful tips on starting a new physical activity program!

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