Step 4C: Lifestyle Risk Factors - Physical Activity

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You can help improve your health and well being by becoming even moderately active on a regular basis. Physical activity doesn't need to be strenuous or painful to achieve benefits.

According to the American Heart Association, for each hour of regular exercise, people can gain about two hours of life expectancy - even if they don't start exercising until middle age. To gain the most benefit for your health, combine aerobic (endurance), strength-building and stretching (flexibility) exercises.

1. When you are at work, which of the following best describes what you do? Mostly sitting or standing
Mostly walking
Mostly heavy labor or other physically demanding work
Not applicable
Don’t know / Not sure

2. During the past 30 days, did you participate in any physical activities or exercises during your leisure time (e.g. running, calisthenics, golf, gardening, or walking for exercise)? Yes
No
Don’t know / Not sure

3. Do you usually get at least 150 minutes (2 hours & 30 minutes) of moderate physical activity each week (e.g. brisk walking, bicycling, vacuuming, gardening, or anything else that causes some increase in your breathing or heart rate)? Never, or almost never
Some weeks
Most weeks
Always, or almost always
Don’t know / Not sure

4. Do you usually get at least 75 minutes (1 hour & 15 minutes) of vigorous physical activity each week (e.g. running, aerobics, heavy yard work, or anything else that causes large increases in your breathing or heart rate)? Never, or almost never
Sometimes
Always, or almost always
Don’t know / Not sure

5. Do you usually do strength-building activities at least 2 days each week, to enhance or maintain your muscle strength and endurance? Yes
No
Don’t know / Not sure

6. During your leisure time, how many hours do you usually spend on screen time each day (i.e. watching TV, videos or DVDs, or on the computer, playing electronic games, surfing the Web, etc.)?   0 hours per day
1 to 2 hours per day
3 to 4 hours per day
4 or more hours per day
Don’t know / Not sure

Please note: The Centers for Disease Control & Prevention (CDC) recommends that adults with chronic health problems—or at high risk for these conditions—should consult their health care provider before beginning a new program of physical activity. Men over age 40 and women over age 50 who plan to begin a new program of vigorous activity should consult a physician to be sure they do not have heart disease or other health problems.

Previously sedentary people who begin physical activity programs should start with short sessions (5 - 10 minutes) of physical activity and gradually build up to the desired level of activity. Stop exercising if you have pain, or feel very out of breath, dizzy, faint or nauseated.