National Physical Fitness & Sports Month

Move in May with National Physical
Fitness & Sports Month!

May is National Physical Fitness & Sports Month, an annual celebration of the many benefits of staying active. Regular physical activity is one of the most important things a person can do for their health.

This week we are talking about the who, what, why, and how of physical activity!

Who? Anyone and Everyone, including YOU!

Research shows that just about everyone gains benefits from physical activity: men and women of all races and ethnicities, young children to older adults, women who are pregnant or postpartum, people living with a chronic condition or a disability, and people who want to reduce their risk of chronic disease.

What? Activity levels explained.

So how much activity do we each need? Put simply, American adults should move more and sit less throughout the day. For substantial health benefits, experts do have some recommendations.

You can also step it up with 75 minutes a week of vigorous-intensity aerobic activity to get the same benefits in half the time!

Is it moderate or vigorous? Try the “talk test”!

• Moderate-intensity activity = you are breathing hard but can still easily have a conversation.
• Vigorous-intensity activity = you can only say a few words before you have to take a breath.

Recommendations for children, adolescents, older adults, parents, and for during and after pregnancy can be found in the Physical Activity Guidelines for Americans.

Why? Instant perks and long-term gains!

Did you know that physical activity can help you feel better right away?

Immediate benefits of physical activity:

• Boosts your mood
• Improves your sleep
• Sharpens your focus and thinking
• Reduces your short-term feelings of anxiety

With more regular exercise over time, you will experience long-term health benefits.

Regular physical activity:

• Strengthens the heart and improves circulation, leading to increased blood flow and oxygen levels in the body. This helps lower the risk of heart disease and stroke.
• Lowers high blood pressure, cholesterol, and triglyceride levels, all are risk factors for heart disease.
• Helps the body manage blood glucose and insulin levels, reducing the risk of type 2 diabetes.
• Improves mental health and mood.
• Strengthens the bones and muscles and slows the loss of bone density.
• Strengthens the immune system and reduces inflammation in the body, leading to a reduced risk for some cancers.

How? Find what works for you!

The good news is it is never too late to start reaping the benefits of physical activity! Whether you’re a seasoned athlete or just starting your fitness journey, every bit of movement counts.

The key is to find activities you enjoy and make them a regular part of your daily life.

• Do you like gardening? Get outside and plant that garden!
• Got chores to do? Grab that vacuum or broom and step to it!
• Love to dance? Turn up that music and dance it out!

The moving, squatting, lifting, twisting, and bending required for these activities are great movements for the body. These are just a few creative examples of how to incorporate activity into your daily life.

Here are some of our top tips for getting started:

1. Start small: begin with short, manageable activity and gradually increase the duration and intensity over time.
2. Set realistic goals: establish achievable and specific goals that fit your lifestyle- small goals can lead to big changes.
3. Make a schedule: plan your activity into your daily routine – treat it like an appointment you can’t miss.
4. Find activities you enjoy: choose something you find fun and engaging- this way you are more likely to do it!
5. Celebrate your successes: reward yourself for reaching milestones and achieving goals- that was all YOU!

Keep in mind, some activity is better than no activity. So, do what you can – even 5 minutes of physical activity can have you feeling some of those instant perks!

So how are you going to get moving this May?

Explore additional resources:

Centers for Disease Control and Prevention (CDC): Benefits of Physical Activity.

Office of Disease Prevention and Health Promotion (ODPHP): Physical Activity Guidelines for Americans.