Get Physical

A recent report from the U.S. Surgeon General paints a bleak picture of physical activity levels in American women. The study shows 60 percent of the women in the United States don't get the recommended amount of physical activity and that more than 25 percent are not physically active at all.

The good news from the Surgeon General is you don't have to be a marathon runner to enjoy the benefits of physical activity. Moderate physical activity (roughly equivalent to physical activity that uses approximately 150 calories of energy per day) on most, if not every day, can reduce the risk of premature mortality in general, and of heart disease, hypertension, colon cancer and diabetes in particular. This level of physical activity also improves mental health and is important for the health of muscles, bones and joints.

Some examples of moderate amounts of physical activities are listed below. They range from least vigorous to most vigorous activities.

Washing and waxing a car for 45-60 minutes.
Washing windows or floors for 45-60 minutes.
Playing volleyball for 45 minutes.
Playing touch football for 30-45 minutes.
Gardening for 30-45 minutes.
Wheeling yourself in a wheelchair for 30-40 minutes.
Walking 1.75 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 1.5 miles in 30 minutes.
Raking leaves for 30 minutes.
Walking two 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 four miles in 15 minutes.
Jumping rope for 15 minutes.
Running 1.5 miles in 15 minutes (10 min./mile).
Shoveling snow for 15 minutes.
Stairwalking for 15 minutes.

Getting Fit
How often, how long, how hard you exercise, and what kinds of exercise you do in a fitness program should be determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you should consider when starting an exercise program. Try to include in your program some type of aerobic activity, as well as exercises that increase strength, flexibility and endurance.

Saint Francis Hospital's state-of-the-art fitness center, Health Zone, offers numerous exercise classes including aerobic and aquatic classes, as well as yoga and tia chi classes, which have become popular with women. However, your program of physical activity does not have to be part of a formal class setting to be effective for you. It is important to find the program and physical activity that best suits your needs and goals and also helps you incorporate the recommended physical activity into your life.

If you have previously been inactive, you will need to begin your workout in short intervals (5-10 minutes) and gradually build up to the desired level of activity. You should consult a physician before you begin any fitness program. If you have chronic health problems, such as heart disease, diabetes or obesity, or are at risk for these conditions, you should consult a physician before beginning a new program of physical activity.