Weekly Emails & Health Tips

Home > Weekly Emails & Health Tips > May 11, 2008

Getting Started! All about Physical Activity

The WOMAN Challenge Starts Today!
May 11, 2008

Congratulations! By participating in the WOMAN Challenge you are on your way to a healthier you. Physical activity is important regardless of sex, age, size, or ability - moving is good for you!

In this issue...

• Getting Started with the WOMAN Challenge
• 18 and Older: Physical Activity - Things to Keep in Mind
• 17 and Younger: Physical Activity - Things to Keep in Mind

Getting Started with the WOMAN Challenge

• Log-in to your personal WOMAN Challenge account and set your goal and measurement choice. Just click on "Enter My Daily Activity" to get to the tracking log.
  
  
• You can change your goal and/or measurement choice each week. Learn more about setting your goals and the recommended guidelines for daily activity on our setting personal goals page.
  
  
• Keep track of your daily physical activity and enter it into your online tracking log.
  
  
• Start the Challenge off right! Visit our page on starting a physical activity program for tips to help you get active and stay safe!

18 and Older: Physical Activity - Things to Keep in Mind

• Physical activity doesn't need to be difficult to achieve health benefits. People of all ages benefit from a moderate amount of physical activity, especially if done daily.
  
  
• Doing small segments of physical activity throughout the day counts! Fit physical activity into your everyday life. Several, ten minute periods of physical activity each day add up fast and can have big results.
  
  
• Being physically active means you are treating yourself well.
  Physical activity is one of the best things you can do for your body and mind.
  
  
• It can take time to adjust to a new routine.
  Don't be discouraged if you encounter setbacks or feel overwhelmed. Focus on working to reach your personal goals and don't underestimate the power of self-talk and positive thinking! You can do it!

• reduces your risk of getting heart disease, stroke, cancer, high blood pressure, diabetes, and other chronic diseases.
• lowers high blood pressure
• helps keep your bones, muscles, and joints healthy, it even helps control joint swelling and pain from arthritis
• protects against falling and bone fractures in older adults
• helps you handle stress by reducing anxiety and depression and improving your mood
• helps control your weight
• gives you more energy
• helps you sleep better

See your health care provider if you have concerns about your health and safety.

For more information on this topic...

• Staying Active and Eating Healthy (womenshealth.gov)
• Physical Activity (Exercise) (womenshealth.gov)
• Are you ready? Physical Activity for Everyone (Centers for Disease Control and Prevention)
• Physical Activity and Health (Centers for Disease Control and Prevention)

17 and Younger: Physical Activity - Things to Keep in Mind

If you think being active is difficult, you are not alone. Many people find it hard to get started, for many different reasons. Check out these challenges and solutions:

• "I am too busy" — Try to make time for physical activity before or after school - pick a time that works best for you. It's up to you to make the time and effort.
  
  
• "It's so boring" — Try out different activities. Tired of jogging? Try rollerblading. Not interested in lifting weights? Try biking. Here's a list of some other fun activities to try: dancing, jump roping, exercise videos, aerobics, walking, hiking, swimming, yoga, and rock climbing.
  
  
• "It's hard to stick with it" — Try exercising with a friend or a family member to give each other support. Even doing household chores is a great way to get active and help out.

• Feel less stressed; exercise relaxes and refreshes your body
• Boost your self-esteem helping you feel good about yourself
• Feel more ready to learn in school
• Keep a healthy weight
• Build and keep healthy bones, muscles, and joints

You don't have to be an athlete or be involved in an organized sport to be physically active. You just have to move more! It is also important to get other members of your family moving, too. You can do it!

See your health care provider if you have concerns about your health and safety.

For more information on this topic...

• Fitness - How do I get started? (girlshealth.gov)
• Fitness - Steps to a Healthy Life (girlshealth.gov)

Content last updated May 11, 2008.