Get Moving

Tips and Strategies for Physical Activity

Did You Know…

  • Evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. (1)
  • 33% of Los Angeles High school students used computers 3 or more hours per day on an average school day. (2)
  • 6 in 10 adults now report walking, making it the most popular form of physical activity. (4)

How Much Should You Exercise?

Adults (18 to 64 years)

Adults should get at least 2 hours and 30 minutes per week of moderate physical activity, or 1 hour and 15 minutes per week of vigorous physical activity, spreading aerobic activity out over at least 3 days a week is best. adults should also engage in strengthening activities such as push-ups, sit-ups and weights, at least twice a week. (2)

Children and Adolescents (6 to 17 years)

Children and adolescents are recommended to engage in aerobic physical activity at least 60 minutes per day at moderate- to vigorous intensity level. At least 3 days a week of muscle and bone strengthening activities like climbing and jumping are recommended. Children and adolescents tends to be more interested in a variety of short and fun activities, rather than a long physical activities. (2)

Young Children (2 to 5 years)

Young children should play actively several times each day; however, there is no specific recommendation for the amount of physical activity that they should be getting. (2)

How to Include Exercise in your Busy Day

  • Walk instead of drive whenever you can.
  • Take the stairs instead of the escalator or elevator.
  • Take a family walk after dinner.
  • Walk briskly in the mall.
  • Do sit ups or other exercises in front of the tv.
  • Park farther from the store and walk.
  • Join an exercise or dance group.
  • Enroll your children in community sports teams.
  • Play with your child and get them moving.  (3)

Here are some more great exercise tip resources: 

Be an Active Family

Stay Fit on Campus

Be Active Adults

 

REFERENCES
1. http://www.cdc.gov/obesity/index.htm
2. http://www.cdc.gov/healthyyouth/yrbs/pdf/obesity/losangeles_obesity_combo.pdf
3. http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/get-active/getting-active.htm
4. http://www.cdc.gov/stltpublichealth/didyouknow/topic/npao.html

 

Content compiled and page designed by: Asia Tail, Masako Horino, Angelica Earls – 2013  L.A. Trust Interns
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