Get Moving!

Childhood obesity rates in the U. S. have tripled over the past three decades and it’s estimated that over 35% of adults are currently overweight. Childhood obesity has become such a major health issue that first lady Michelle Obama created the national Let’s Move! Campaign to put children on the path to a healthy future during their earliest months and years.

In addition to maintaining a healthy weight, physical exercise helps to reduce stress, increase energy levels and prevent serious health problems associated with obesity and a sedentary lifestyle like diabetes and high blood pressure. Combined with healthy eating, regular exercise can help prevent many chronic diseases including heart disease, cancer and stroke, the three leading causes of death.

Set Goals
The American Heart Association recommends getting at least 10,000 steps a day. Wear a pedometer to see if you are getting enough steps, and if not, challenge yourself to add more each day until you reach your goal. How much physical activity is enough? Adults need at least 30 minutes of moderate to vigorous activity a day, and children should get at least 60 minutes.

Schedule It
It’s easier to get moving if you choose an activity you enjoy that’s easy to incorporate into a busy schedule. If just getting started, block out time in your day planner and remind yourself that exercise is a great stress reliever, especially after a long day sitting at a desk. If it seems like your schedule is filled to the brim, remember that yard work, walking the dog and housecleaning count as physical activity.

Just Do It
Family members and friends who work out together are more likely to stick with it since they can motivate and encourage each other. Here are several activities that can be done solo or as a group:

• Swimming
• Hiking, running or walking
• Bike riding
• Train with family or friends for a charity walk or run
• Play in the park with Frisbees or balls
• Jump rope or have a hula hoop contest

Reward Yourself
When you have reached an important health goal such as reduced your blood pressure or lost ten pounds, treat yourself to something special like a trip to the spa or new clothes. And keep moving!

If you’re over the age of 40 or haven’t done any regular exercising in a while, check with your doctor before you get started. Search for a doctor or medical facility in your area on the free mobile healthcare app iTriage, or visit www.iTriageHealth.com.