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Being physically active means doing any kind of activity that gets your body moving.
The types of physical activity that can help you get fit and stay healthy include:
Stretching can also play an important part in your activity. It can help you be more flexible and move your joints and muscles through their full range of motion.
Being active is one of the best things you can do to get fit and stay healthy. It helps you to:
Being fit lets you do more physical activity. And it lets you work out harder without as much effort.
A good long-term goal is to be active for at least 1 hour every day. This may sound like a lot, but it's okay to be active in smaller blocks of time that add up to 1 hour.
Pick activities that you like—ones that make your heart beat faster, your muscles and bones stronger, and your muscles and joints more flexible. If you find more than one thing you like doing, do them all. You don't have to do the same thing every day.
Get your heart pumping every day. Any activity that makes your heart beat faster and keeps it at that rate for a while counts.
Here are some great ways to get your heart beating faster:
Even some household chores can be aerobic—just do them at a faster pace. Vacuuming, raking or mowing the lawn, sweeping the garage, and washing and waxing the car all can help get your heart rate up.
Strengthen your muscles a few times a week. There are lots of options to tone or build your muscles. You can lift weights, do resistance activities that make your muscles work against (or "resist") something, or do a mix of both.
For example, you can:
Participate in activities that strengthen your bones a few times a week. Weight-bearing activities put a force on your bones through impact. They help your bones grow and get stronger.
Some examples of activities that can strengthen your bones are:
Stretch your muscles to increase flexibility. Stretching can help you loosen tight muscles and move your joints and muscles through their full range of motion. It can also be a great way to relax.
Before you start any activity, talk to a coach, physical education teacher, sports trainer, or parent. They'll show you the right technique to make sure you are safe. And they can help you make a program that meets your goals.
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Current as of: October 10, 2022
Author: Healthwise Staff
Medical Review:Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & John Pope MD - Pediatrics
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