MORE INFORMATION FROM THE WELLNESS COMMITTEE:

Further information from the SURGEON GENERAL'S REPORT:

WHAT IS A MODERATE AMOUNT OF PHYSICAL ACTIVITY?

As the examples listed below show, a moderate amount of physical activity* can be achieved in a variety of ways. People can select activities that they enjoy and that fit into their daily lives. Because amount of activity is a function of duration, intensity, and frequency, the same amount of activity can be obtained in longer sessions of moderately intense activities (such as brisk walking) as in shorter sessions of more strenuous activities (such as running):

EXAMPLES OF MODERATE AMOUNTS OF ACTIVITY:

Washing and waxing a car for 45-60 minutes Less Vigorous,

Washing windows or floors for 45-60 minutes More Time

Playing volleyball for 45 minutes

Playing touch football for 30-45 minutes

Gardening for 30-45 minutes

Wheeling self in wheelchair for 30-40 minutes

Walking 1 3/4 miles in 35 minutes (20 min/mile)

Basketball (shooting baskets) for 30 minutes

Bicycling 5 miles in 30 minutes

Dancing fast (social) for 30 minutes

Pushing a stroller for 1 ½ miles in 30 minutes

Raking leaves for 30 minutes

Walking 2 miles in 30 minutes (15 min/mile)

Water aerobics for 30 minutes

Swimming laps for 20 minutes

Wheelchair basketball for 20 minutes

Basketball (playing a game) for 15-20 minutes

Bicycling 4 miles in 15 minutes

Jumping rope for 15 minutes

Running 1 ½ miles in 15 minutes (10 min/mile)

Shoveling snow for 15 minutes More Vigorous,

Stair walking for 15 minutes Less Time

*A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 Calories (kcal) of energy per day, or 1,000 Calories per week.

Some activities can be performed at various intensities; the suggested durations correspond to expected intensity of effort.

PRECAUTIONS FOR A HEALTHY START:

To avoid soreness and injury, individuals contemplating an increase in physical activity should start out slowly and gradually build up to the desired amount to give the body time to adjust. People with chronic health problems, such as heart disease, diabetes, or obesity, or who are at high risk for these problems should first consult a physician before beginning a new program of physical activity. Also, men over age 40 and women over age 50 who plan to begin a new vigorous physical activity program should consult a physician first to be sure they do not have heart disease or other health problems.