Colorado Physical Activity and Nutrition Program

Physical Activity

Overview

One of COPAN's main objectives is to increase physical activity in Colorado. Physical activity is a healthy practice that strengthens muscles and bones, improves the pumping ability of the heart, boosts the immune system, and strengthens nearly every other system of the body.

Physical activity also helps prevent overweight and obesity. In 2000, 61 percent of United States adults and 50 percent of Colorado adults were overweight or obese. Weight is gained when energy consumption exceeds energy expenditure. This means that when we consume more calories (through eating) than we burn (through physical activity and metabolism), we gain weight. More vigorous physical activity burns calories at a higher rate than less vigorous physical activity.  There is often a misconception that physical activity means exercise.  Physical activity may include brisk walking, pushing a stroller, housecleaning, mowing the lawn, or walking up a flight of stairs instead of taking an elevator.  Be sure to consult a physician before beginning a new physical activity program.  

• Surgeon General's recommendation
• HP 2010 Objectives
• Physical activity baseline
• Strength training and stretching
• Physical activity examples 
• Resources and links

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Surgeon General's Recommendation 

The Surgeon General recommends that all American adults receive 30 minutes of moderate physical activity on most days of the week and that children and adolescents receive 60 minutes of moderate physical activity on most days of the week. 

Examples of moderate physical activity

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Healthy People 2010 Objectives 

Healthy People 2010, a statement of national health objectives designed to identify the most significant preventable threats to health and to establish national goals to reduce these threats, has set several objectives to increases physical activity in the United States. 

• Reduce the proportion of adults who engage in no leisure-time physical activity to 20 percent by 2010. 

• Increase the proportion of adults who engage regularly, preferably daily, in moderate physical activity for at least 30 minutes per day to 30 percent by 2010. 

• Increase the proportion of adults who engage in vigorous physical activity that promotes the development and maintenance of cardiorespiratory fitness 3 or more days per week for 20 or more minutes per occasion to 30 percent by 2010. 

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Physical Activity Baseline 

The following chart shows physical activity baseline data for adults both from Colorado and the entire nation. 

Colorado data from BRFSS 2000; U.S. data from NHANES 1997

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Strength Training and Stretching

Two important components of any physical activity routine are strength training and stretching.  Strength training strengthens muscles and bones, and helps prevent the onset of osteoporosis.  Strength training also reduces the risk of injuries from falls in older adults, and is a safe and healthful activity for adults of all ages when done properly. 

Stretching improves flexibility, allows greater freedom of movement, and reduces the risk of injury.  Stretching should be performed once muscles are loose and warm.  Light walking while gently swinging the arms in a circle may be done to warm up muscles.  Stretching should be done before and after any physical activity, and may even be performed during physical activity.  Care should be taken to insure that correct form is used during stretching (for example, it is more safe and effective to hold a stretch than to bounce).  Appropriate strength training and stretching activities and techniques can be recommended by a physician, certified personal trainer, or other qualified health professionals.  

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