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Physical Activity is the Key to Living Longer

If you're not sure about becoming active or boosting your level of physical activity because you're afraid of getting hurt, the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people.

Three Considerations to Start

1. Start slowly and increase your minutes each week.
2. Work with your doctor to come up with a physical activity plan that matches your abilities.
3. Be consistent with your plan.
    

Control Your Weight

Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week to maintain your weight.

Increase Your Chances of Living Longer

People who are physically active for 7 hours a week have a 40% lower risk of dying early than those who are active for less than 30 minutes per week. You can put yourself at lower risk of dying early by doing at least 150 minutes a week of moderate-intensity aerobic activity.

The Benefits of Activity

According to the Center for Disease Control and Prevention (CDC) the following benefits can be arrived from as little as 13 minutes of exercise per day! Here are their findings; WGH doctors, nurses and personal trainers firmly believe in this research. 

Reduce Your Risk of Cardiovascular Disease

Getting at least 150 minutes a week (22 minutes per day) of moderate-intensity aerobic activity can put you at a lower risk for having a heart attack. In addition, regular physical activity can also lower your blood pressure and improve your cholesterol levels.

Reduce Your Risk of Type 2 Diabetes

Research shows 120-150 minutes a week (17-22 minutes per day) of moderate-intensity aerobic activity can help control your blood glucose levels.

Reduce Your Risk of Some Cancers

Being physically active lowers your risk for colon, breast, endometrial and lung cancers.

Improve Your Mental Health and Mood

Research has shown that doing aerobics, or a mix of aerobic and muscle-strengthening activities, for 90-300 minutes a week (13-43 minutes per day) can improve your mental health.

Strengthen Your Bones and Muscles

Doing aerobics, muscle-strengthening and bone-strengthening physical activity of at least a moderately-intense level for 120 to 300 minutes per week (17-43 minutes per day) can slow the loss of bone density that comes with age.