For an elite athlete, a weekend warrior, or anyone just starting out on a fitness plan, physical activity does increase the risk of injury. (37) Don’t let that stop you from becoming more active, though. The health benefits of being active far outweigh any risks.
For general good health, the 2008 Physical Activity Guidelines for Americans recommends that adults get a minimum of 2-1/2 hours per week of moderate-intensity aerobic activity. (37) Yet many people may need more than 2-1/2 hours of moderate intensity activity a week to stay at a stable weight. (37)
Walking is an ideal exercise for many people—it doesn’t require any special equipment, can be done any time, any place, and it is generally safe. Also, many studies – including the Nurses’ Health Study, (1, 2) Health Professionals Follow-up Study, (3) Women’s Health Study, (4)Harvard Alumni Health Study, (5) National Health Interview Survey, (6) Women’s Health Initiative, (7) Honolulu Heart Program, (8) Black Women’s Health Study, (9) and others (10, 11) – have demonstrated that this simple form of exercise substantially reduces the chances of developing heart disease, stroke, and diabetes in different populations.
Coverage from Today.com, featuring HSPH’s Rob van Dam
Coverage from Boston Business Journal, featuring HSPH’s David Ludwig
1. Choose good carbs, not no carbs. Whole grains are your best bet.
2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.
3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources.
Whether you’re looking for motivation to start exercising, or are interested in changing up your current routine, here are 10 tips for making exercise a daily habit.
- Piece your workout together. You don’t need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once.
- Exercise with a friend. Finding a workout partner can help keep you on track and motivate you to get out the door. Continue reading
Coverage from Chicago Tribune, featuring HSPH’s Dariush Mozaffarian
Coverage from Food Navigator USA, featuring HSPH’s Walter Willett, Frank Hu and Vasanti Malik