A group of experts brought together by the U.S. Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) has reviewed the pertinent scientific evidence and formulated the following recommendation:

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Every American adult should accumulate 30 minutes or more of moderate-intensity physical activity over the course of most days of the week.

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Incorporating more activity into your daily routine is an effective way to improve health. Activities that can contribute to the 30 minute total include: walking upstairs, instead of taking the elevator; gardening; raking the yard; gathering materials for lei making; playing with your children; walking the dog; and walking all, or part of, the way to work. The recommended 30 minutes of physical activity may also come from planned exercise or recreation such as jogging, hiking, swimming, or any other activity found in this resource guide.

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Total fitness involves the health of your heart, lungs, muscles, and mind. To begin your total fitness program today, just follow the simple tips listed below.

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• Pace yourself! Start out slow. Start out small.

• Drink plenty of water! Drink before you feel thirsty!

• Don’t get caught up with weighing yourself every day. Remember, how you feel is much more important than what you weigh.

• Make fitness a priority, otherwise, you’ll never find time for it.

• Be sure to eat a healthy, well-balanced diet. Remember, you need the energy to exercise.

• Wear appropriate clothes and shoes while exercising.

• Be sure to warm up and cool down. Start slow and end slow!

• Ask questions! Contact your local fitness club or “Y” for more information on exercising safely.

• Don’t get discouraged! Changes don’t occur overnight! Make a commitment to exercise regularly for 6-8 weeks.

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Note:

It should be understood that participants undertake activity at their own risk and that they are responsible for making sound judgments regarding what activity is appropriate. The recommendations listed in this resource guide are, in no way, meant to replace medical advice or recommendations. All participants are encouraged to seek medical clearance before beginning an exercise program or enhancing an existing activity program.