Physical activity is any activity that gets you moving above and beyond a resting level. It doesn't have to be structured or formal, and it's easy to make it a part of your everyday routine.

Including physical activity as a part of your life has many benefits

• Decreases your risk of developing many chronic diseases (heart disease, diabetes, certain types of cancer)
• Improves spiritual, mental and physical health
• Helps to manage many chronic conditions (high blood pressure, diabetes, obesity)

You should accumulate 30 minutes of moderate intensity physical activity (like brisk walking) on MOST days of the week. You don't have to do 30 minutes all at once; you can break it up into 10 or 15-minute sessions.

African Americans are at higher risk for developing certain chronic diseases when compared with other ethnic groups. (Source: American Heart Association 2003)

• African Americans have almost twice the risk of first-ever stroke compared with whites
• The prevalence of high blood pressure in African Americans in the southeastern US is greater compared with other regions in the US
• Approximately 45% of African Americans between the ages of 20-74 have high cholesterol
• Among African Americans older than 20, 60.7% of men and 77.3% of women are overweight or obese
• The risk of diabetes for African Americans is almost twice that for whites
• Overall, African Americans are more likely to develop and die from cancer than persons from other racial and ethnic group (Source: American Cancer Society)

By including physical activity as a part of your daily routine, you can decrease your risk of developing many of the diseases or risk factors.

Physical activity can be done to reduce the risk of many widespread chronic diseases and ailments. Heart disease, stroke, cancer, diabetes, arthritis, lower back pain, and asthma are the most common within the African American community.

Heart Disease
According to the American Heart Association, heart disease remains the number one killer of Americans. Unfortunately, over 100,000 African-Americans died from heart disease in 2001. It is the leading cause of death for African-American males and females. Regular physical activity, like walking, bicycling, aerobics, and many other activities, can be done to reduce the risk of having heart disease. People who do not participate in regular physical activity have a 30-50% greater risk of developing high blood pressure. Whether it is attending exercise classes or walking around the neighborhood with your children, physical activity benefits the heart and increases your chances of living a long, healthy life. For more healthy heart information, visit the American Heart Association website at www.americanheart.org.

Stroke
While heart disease may be the number one killer of Americans, stroke is number 3. Someone in America has a stroke every 45 seconds, accounting for almost 700,000 people a year. African-Americans are twice as likely to have a first-time stroke compared to Caucasians. Strokes can lead to long-term disabilities and discomforts. Heart disease, obesity, and physical inactivity are only a few of the factors that can increase the risk for this disease. Moderate physical activity for at least 30 minutes on most days of the week reduces the risk of stroke. Yard work, gardening, dancing, or roller skating are only a few of activities that can be done to benefit the heart. For a list of possible activities, visit the American Stroke Association website at www.strokeassociation.org.

Diabetes
Walking has proven to be a great way to loose weight and become physically fit. For example, the recently completed Diabetes Prevention Program enrolled participants who were at high risk for developing type II diabetes. Participants lost weight and started a program of 30 minutes of moderate physical activity 5 days a week. Walking was the primary exercise for most of the people.  The results were remarkable! People who were regularly active and followed a healthy diet decreased their risk of developing the disease and avoided medications. Participants in the study reduced their risk of developing diabetes by 58%. Walking is natural and it is free. It requires no special equipment and people of all ages can enjoy it. Walking with family or friends can be a great way to not only reduce your risk of diabetes, but help to maintain a healthy family. For a sample walking program, visit the American Diabetes Association website at www.diabetes.org.

Arthritis & Lower Back Pain
Nearly 70 million Americans are affected by arthritis or some type of joint pain. Arthritis is one of the most common diseases in the United States. Reports have shown that the older adult population is increasing; therefore steps should be taken to reduce the amount of people with this painful ailment. One simple way to reduce the risk of arthritis and lower back pain is to remain physically active. Physical activity decreases pain, improves function, and decreases joint injuries. Participating in 30 minutes of moderate physical activity most days of the week can help you to stay healthy, happy, and productive. For more information on keeping healthy joints and reducing pain, visit the Arthritis Foundation website at www.arthritis.org.