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Missoula City-County Health Department: Health Promotion
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Missoula City-County Health Department: Health Promotion

Missoula City-County Health Department: Health Promotion

Active Living - Your Daily Dose

Physical Activity and Your Daily Dose

Almost everyone in Missoula County (and the rest of the nation) is in the same boat: we need more daily physical activity!

It's hard to fit it in and it's easy to make excuses. Yet our bodies desperately need a Daily Dose of physical activity. Got ten minutes? Even ten minutes of moderate intensity activity contributes to health. Let's make it easier and more appealing for all Missoulians to become more physically active, and as a result, feel better and become healthier.

75 Calories Per Hour

Photo of a boy in chair with a red arrow pointing toward him.

300 Calories Per Hour

Photo of kids running around a tree.

Benefits of Moderate Physical Activity

Reduce the risk of: Improve:
  • heart disease
  • colon cancer
  • stroke
  • osteoporosis
  • ankle and knee pain
  • diabetes
  • high blood pressure
  • back pain
  • depression
  • weight maintenance
  • balance
  • mental health
  • body shape
  • overall mood
  • strength
  • cholesterol levels
  • energy levels

Your Daily Dose is based on the following national physical activity recommendations:

ADULTS: 30 minutes of moderate to vigorous physical activity most days.

CHILDREN: 60 minutes of moderate to vigorous physical activity most days.

NOTE: Additional benefits can be gained with more minutes and more intensity. CDC Physical Activity Recommendations

Physical Activity and Health: A Report of the U.S. Surgeon General

Did you know? You can get your Daily Dose in 10 minute increments. Add these increments up and get your 30 or 60 minutes. An adult can do this by taking a brisk walk during a work break, another later to a convenience store for milk, and ten or more minutes kicking a soccer ball or shooting hoops with his/her child.) This is much less daunting than trying to carve out a full hour and a trip to the gym.

What if all of us worked together to make it easier for Missoulians to get their Daily Dose? Ten minutes here, twenty minutes there, getting our minutes with friends, workmates, children.

You can achieve this by taking a brisk walk around the block, walking the dog, raking leaves, playing with kids, mowing the lawn, parking your car farther from your destination, riding a bicycle, dancing, swimming, or cross-country skiing, to name a few.

Turning around the obesity / lack-of-activity epidemic is a difficult national challenge. Easy, appealing solutions and gentle reminders are encouraged.

Daily Dose - Move Minutes Bookmark
Track your weekly MOVE Minutes;
Great for all ages to use.
(PDF- three bookmarks per 8.5x11)

Teachers: consider handing these bookmarks out to students as part of Health & PE classes, or projects in math or other areas. It's something they can take home and share with their family.

Programs and organizations: include a physical activity component, and use these sheets to add interest and for contests.

Families: track your Daily Dose together to build life-long physical activity habits.

Worksites: consider having employees track their Daily Dose, then offer extra breaks or other incentives.

Health care providers: give these to patients when you encourage physical activity.

Links to further information

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