| Common Physical Activity Myths "I don't have time, it's too hard, and I'm not athletic." Do you often find yourself coming up with excuses not to be physically active? Here are the facts that debunk popular physical activity myths. Being physically active is one of the most important things you can do to keep your heart and lungs healthy and to help maintain a healthy weight. Myth: "Physical activity takes too much time."
There are many ways to make physical activity manageable. You can get health benefits from periods as short as 10 minutes, several times a day. Aim for three 10-minute periods most days of the week. Walk the dog before work, go for a walk at lunchtime, do yard chores, or play with your children after work. If you're aiming for 60 minutes daily—a good goal if you're trying to avoid weight gain—try carving out some "fitness time" early in the day, before your schedule gets too busy. When you consider that there are more than 10,000 minutes in a week, 60 minutes a day is a very small amount of time! Myth: "Getting in shape makes you tired."
Once you begin regular physical activity, you're likely to have even more energy than before. As you progress, daily tasks will seem easier. Physically active adults have a lower risk of depression and cognitive decline with aging. Physical activity also strengthens your heart and lungs, reduces coronary heart disease risk factors, reduces your risk of heart attack, and may improve your quality of sleep. Need some inspiration? Keep in mind that physical activity has both immediate and long-term benefits. Your very first exercise session can enhance insulin action and help reduce stress. Begin by making small changes and focusing on the many benefits of physical activity.
Learn more about the benefits of physical activity. Myth: "I have to do a lot of activity to get healthier."
Good news! Even modest amounts of physical activity will benefit your health. Keep in mind that some physical activity is much better than none. The "2008 Physical Activity Guidelines for Americans" recommend that adults do at least 150 minutes of moderate-intensity aerobic activity each week. So, your goal could be 30 minutes on 5 days of the week. Moderate-intensity aerobic activities include activities that use your large muscle groups (like a brisk walk) and that can be sustained at a pace that increases your breathing and pulse rates above resting levels. Other options are to do 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity each week, or to do a combination of both moderate and vigorous activities.
Learn more about the recommended types and amounts of physical activity. Myth: "Taking medication interferes with physical activity."
In most cases, this is not true. In fact, becoming more active may lessen your need for certain medicines, such as high blood pressure medications. If you currently take medications, be sure to inform your doctor that you plan to add physical activity to your lifestyle so that you can be properly monitored.
Explore more common physical activity myths. "I realize I'm not as young as I used to be. I began working out doing both weights and cardio work. Over time, the more I exercised, the more I built up and increased the weights, the more I began to see the benefits. It's a stress reliever. I'm the father of two young boys and they are very active in sports, and now I have the ability to do more of that with them." —Bill Kirwan (shown)
Heart Healthy Gift Ideas for Dads and Grads - For chefs: Food thermometer, saute pan, grill pan, kitchen knives, waffle maker, or fresh spices and herbs.
Find more ideas at the Keep the Beat™: Deliciously Healthy Eating Web site.
- For exercisers: Water bottle, basketball, tennis balls, baseball and glove, swim goggles, bike helmet, soccer ball, dumbbells, stretching mat, golf clubs, or a gym membership.
Check out tips to get active.
Popular Resources Your Guide to Physical Activity and Your Heart
This guide uses science-based information to help adults develop a safe and effective physical activity program. We Can!® Physical Activity Tools and Resources
Resources to help families and communities better understand physical activity and how it relates to maintaining a healthy weight. So You Have Asthma
Asthma should not limit your participation in physical activities. This guide includes information to help you monitor your asthma and keep it under control. Diseases and Conditions Index (DCI): Cardiac Rehabilitation
Cardiac rehabilitation (rehab) is a medically supervised program that helps improve the health and well-being of people who have heart problems. Rehab programs are designed to help you return to an active lifestyle and include exercise training, education on heart healthy living, and counseling to reduce stress.
News and Events The Director's Corner: Dr. Shurin and others testify before Senate subcommittee on FY 2012 NIH budget
Dr. Susan Shurin joined NIH Director Dr. Francis Collins and several Institute directors to testify before the Senate Appropriations Subcommittee and respond to questions on the fiscal year 2012 NIH budget. From NHLBI grantees: "Abboud receives $4 million training grant renewal for Cardiovascular Research Center" (The University of Iowa) National Council of La Raza (NCLR) Annual Conference and National Latino Family Expo, July 23–26, Washington, DC
™ Keep the Beat is a trademark of the U.S. Department of Health and Human Services (HHS).
® We Can! Ways to Enhance Children's Activity & Nutrition, We Can!, and the We Can!logos are registered trademarks of HHS.
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