Leisure activity need not be sedentary. In fact, you and your family’s health will likely improve when you limit computer and television use and get moving!

Physical fitness involves moving the body in a way that will improve aerobic
capacity, stamina, muscular strength, flexibility or body composition. Physical activity can help reduce the risk of heart disease, diabetes, high blood pressure or colon cancer. It can help reduce weight, maintain healthy bones, muscles and joints, reduce depression and manage stress.

If you are inactive now, you can improve your health and well-being by becoming moderately active on a regular basis. Activity doesn’t have to be strenuous to achieve health benefits. Small bits of physical activity can add up to big benefits. As your fitness improves increase the duration, frequency and intensity of physical activity.

Experts agree that between 30 and 60 minutes per day, obtained at one session, or spread over the day will improve health. Examples of physical activity include — washing and waxing the car, washing windows, playing team sports, throwing a Frisbee, gardening, canoeing, mowing grass, raking leaves, biking, dancing, swimming or pushing a child or grandchild in a stroller.

Walking is easy to incorporate into the day, and it requires no special equipment, can be done as part of a group or alone and can be done almost anywhere. Adults can model healthy habits by walking on a daily basis.

An added benefit is the opportunity to make walking a family affair and enjoy the time spent together.

Try these tips to add to your
family’s fitness:
• Do housework and yard work as a
family, rather than hiring help or letting one person do it all.
• Park at the far side of the parking lot
and walk rather than searching for the closest parking space.
• Replace sedentary activities, such as video games, TV and playing computer games, with activities such as walking, biking, swimming, dancing or team sports.
• Go for a walk before breakfast or after dinner, rather than sitting down in front of the TV set.
• Take stairs rather than elevators or
escalators.
• Stand and move when talking on the phone.
• Limit time in front of the TV or com-
puter to no more than 2 hours per day.
• Walk around rather than standing or
sitting while you wait for someone.
• Play with the children rather than just watching them play.
• Walk the dog; don’t just watch the dog walk.

Men over 40 and women over 50 who plan to start a vigorous physical activity program and anyone with a chronic disease should consult their physician before starting a physical fitness program.