Physical Activity & Weight Control
Experts say that being physically active can improve your health in many ways. Physical activity can help reduce your risk of some types of cancer.
People who are very overweight may be at higher risk for cancers of the uterusThe small, hollow, pear-shaped organ in a woman's pelvis; where a baby grows., gall bladderA small organ, located under the liver, where the bile made by the liver is stored until it's needed for digestion., breast, and colonPart of the large intestine.. Adding physical activity to your life and subtracting calories from your diet can help you lose weight and avoid weight gain. By being more active and eating fewer calories, you can reach and keep your ideal weight.
Physical activity does not mean only doing heavy exercise such as running, lifting weights, or aerobics. Physical activity simply means moving around to burn energy. This may include daily activities such as walking at the mall, housework, or yard work.
There are many good things about being active. Physical activity lowers depression and anxiety, gives you more energy, lowers your risk for heart diseaseAlso known as cardiovascular disease. Any condition of the heart that impairs its functioning., high blood pressureThe pressure of circulating blood on the walls of the arteries. Blood pressure is taken using two measurements: systolic (measured when the heart beats, when blood pressure is at its highest) and diastolic (measured between heart beats, when blood pressure is at its lowest). Blood pressure is written with the systolic blood pressure first, followed by the diastolic blood pressure (for example 120/80). (hypertensionAlso called high blood pressure; a blood pressure of 140/90 or higher.), and diabetesA disease that keeps the body from using glucose properly. Glucose levels are controlled by a hormone called insulin. People with diabetes have a pancreas that doesn't make enough insulin., helps build muscle strength, helps prevent weight gain and prevents obesityHaving a high body weight caused by extra fat. Clinically identified by having a body mass index (BMI) of 30 or higher..
You can add physical activity to your life in many ways. Every little bit of physical activity counts.
- Plan time in your day to exercise.
- Take the stairs instead of the elevator.
- Get off the bus a few stops before yours and walk the rest of the way.
- Take a walk during your lunch break.
- Walk, instead of drive, to the store.
- Plan exercise as part of your vacations and leisure time (walking, hiking, swimming, riding bikes).
- Exercise with a friend. It can be more fun and you may be more likely to exercise if you schedule time with a friend.
You can break up the time you are active into several 10-minute blocks. The goal is to work out for 30 minutes on most days of the week. People may be able to lower their risk of breast cancer by doing aerobic exercise 4 to 6 hours per week. Before you start an exercise program, you should talk with your doctor.