My Physical Activity Plan

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Your physical and mental health affects your life. Health conditions like chronic pain, fatigue, and depressed mood can slow your progress toward reaching your goals.

Making changes toward a healthier lifestyle can help you manage these types of health conditions so they don’t get in the way of your future.

Types of Physical Activities

There are many kinds of physical activity. The types of activities you do depends on your personality, ability, and available time. Which of the following activities are you involved in?
Activities Involved
- Walking
- Arm Cycling
- Swimming
- Running
- General Sports
- Phone Games
- Yard Work
- Sitting Around
Yes! Walking, taking an exercise class, arm cycling, swimming, yard work, and running are all good ways to be active.
What are your favorite ways to be active?
On the other hand, phone games and sitting around are not the best ways to stay active. But since your are doing this activity, seems like you may be interested in being more active. Great job! Read on for more info.

Benefits of Physical Activity

People benefit from exercise in different ways.

For instance, many people report that exercise helps reduce stress. It can also help people have the energy and strength they need to complete daily tasks.

In general, moderate physical activity provides the most health benefits. These activities increase your breathing, but still leave you able to talk.
Everyone can benefit from regular physical activity in the following ways:
- Improved heart health
- Increased muscle strength and tone
- Injury prevention
- Reduced pain, fatigue, depression, and anxiety
- Weight control
- Improved sleep
What are your reasons for wanting to be more active?
By thinking about your reasons, you can then work on setting goals to get started!
- Improve my health
- Reduce stress
- Help prevent injuries
- Lose or maintain my weight
- Sleep better
- Increase muscle strength and tone
- Opportunities to do things with friends or meet new people
- It makes me feel better

Types of Physical Activities
If you're not sure how to start, doctors recommend starting lightly. Here are some recommended activities you can focus on:
select activity
Select an activity to learn more about it!
- Aerobic Activities
- Stretching
- Muscle Strengthening
Aerobic Activities

Aerobic activities increase your heart rate for a period of time. They include activities like:
- Water Aerobics
- Swimming
- Wheelchair Racing
- Walking
- Mowing the Lawn
- Dancing
- Hand Cycling
These activities help with blood circulation. They also strengthen your heart muscle. It is good to get at least 30 minutes of moderate aerobic exercise most days of the week.

The more physical activity you can add to your regular routine, the better. You can do your daily exercise all at one time, or in smaller periods.
Muscle Strengthening

Muscle strengthening activities build muscle and bone. They include:
- Weight Training
- Sit-ups
- Push-ups
Most adults should do strengthening activities for each major muscle group at least two times a week:
- Legs
- Arms
- Core
Stretching

Benefits of Stretching:
- Increase flexibility
- Increase range of motion
- Reduces contractures
- Reduces stiffness
- Increases blood flow to muscles
- Prevent injuries
Stretching should be done slowly. For example, if you are stretching your calf muscle, do so until you feel a mild tension in your calf. It is important not to overdo it! Overstretching can result in muscle tears.
Many physical activities combine aerobic exercise, muscle strengthening, and stretching. These are great choices and can be done for a few minutes at a time or for longer periods.

Some examples include yoga, tai chi, and Pilates. A well-balanced exercise program will keep you fit for doing other types of activities like raking leaves, climbing stairs, or shopping at the mall. It will also lower your risk of health problems related to an inactive lifestyle.

Set a Goal

Making changes to your physical activity can move you closer to achieving a healthy lifestyle.

When setting a goal to change your physical activity, it is important to be realistic. You may want to talk with your doctor or physical therapist before trying new exercises to prevent injury.

Think about where you are now, and then think about where you want to be. Begin by slowly increasing your physical activity, and work up to your goal from there. Remember to keep track of your progress and reward yourself for accomplishments.
What is your goal?
Write down a few ideas you have for things you would like to try.
Tell a friend:
Sometimes to help us achieve a goal, it helps to tell someone else about it. Who would you like to share your goal with?
Great Work!

You on are your way to being more active!

You've set a goal and are ready to get started.

When you submit your activity below, check your email for some tips on getting started in achieving your goal!
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My Physical Activity Plan

My Physical Activity Plan for a healthier you

Step 1 of 4

Types of Physical Activities

Benefits of Physical Activity

Types of Physical Activities

Aerobic Activities

Muscle Strengthening

Stretching

Set a Goal

Great Work!