{"id":12128,"date":"2022-03-03T12:00:27","date_gmt":"2022-03-03T17:00:27","guid":{"rendered":"https:\/\/extension.umaine.edu\/food-health\/?p=12128"},"modified":"2025-02-05T12:56:19","modified_gmt":"2025-02-05T17:56:19","slug":"7-ways-to-be-active-this-spring","status":"publish","type":"post","link":"https:\/\/extension.umaine.edu\/food-health\/2022\/03\/03\/7-ways-to-be-active-this-spring\/","title":{"rendered":"7 Ways to Be Active This Spring"},"content":{"rendered":"<p><em>\u2014 By <a href=\"https:\/\/extension.umaine.edu\/food-health\/2021\/04\/15\/meet-the-bloggers\/#alex-bosse\" target=\"_blank\" rel=\"noopener noreferrer\">Alex Bosse<\/a>, Nutrition Education Professional, University of Maine Cooperative Extension<\/em><\/p>\n<p>With spring right around the corner and longer days, it\u2019s almost time to break out your shorts and get moving again. Whether it\u2019s planting a garden, going for a run, or taking a walk around your neighborhood, there are plenty of activities to keep you moving and active outside this spring.<\/p>\n<p>The <a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Department of Health and Human Services<\/a> defines physical activity as \u201cactions that involve movement of the body and use energy\u201d. Remember, getting any type of physical activity is always better than none. <a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">The Department of Health and Human Services<\/a> notes that like healthy eating, physical activity is important for health and well being, as physical activity:<\/p>\n<ul>\n<li>Increases energy<\/li>\n<li>Improves sleep<\/li>\n<li>Controls blood pressure<\/li>\n<li>Improves cholesterol levels<\/li>\n<li>Strengthens bones<\/li>\n<li>Improves immunity<\/li>\n<li>Reduces stress and tension<\/li>\n<li>Relieves anxiety and depression<\/li>\n<li>Reduces risk of chronic diseases<\/li>\n<\/ul>\n<p>The benefits of being outside does not stop with the benefits listed above. Being physically active outside in the spring in Maine however helps you make vitamin D. Vitamin D can be found in foods such as fish and fortified foods, but it can also be created by our body from direct sunlight on our skin.\u00a0 It is estimated that almost half of U.S. adults are deficient in vitamin D.\u00a0 By spending more time in the sunlight during the spring, your body is able to create more vitamin D, which helps our bodies function properly.<\/p>\n<h2>Action!<\/h2>\n<p>No matter what you like, there are many ways to be active outdoors.\u00a0 <a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">The Department of Health and Human Services<\/a> provides weekly guidelines for physical activity (which can be found in the table below):<\/p>\n<table border=\"1\">\n<tbody>\n<tr>\n<td colspan=\"2\">\n<p style=\"text-align: center\"><b>Examples of Moderate &amp; Vigorous-Intensity Physical Activity<\/b><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p style=\"text-align: center\"><b>Moderate Physical Activity<\/b><\/p>\n<p style=\"text-align: center\">2 hours and 30 minutes (150 minutes) a week<\/p>\n<p style=\"text-align: center\">OR<\/p>\n<p style=\"text-align: center\">30 minutes every day for at least five days a week<\/p>\n<\/td>\n<td>\n<p style=\"text-align: center\"><b>Vigorous-Intensity Physical Activity<\/b><\/p>\n<p style=\"text-align: center\">1 hour and 15 minutes (75 minutes) a week<\/p>\n<p style=\"text-align: center\">OR<\/p>\n<p style=\"text-align: center\">15 minutes every day for at least five days a week<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p style=\"text-align: center\">Walking quickly<\/p>\n<\/td>\n<td style=\"text-align: center\">Jogging or running<\/td>\n<\/tr>\n<tr>\n<td>\n<p style=\"text-align: center\">Dancing<\/p>\n<\/td>\n<td>\n<p style=\"text-align: center\">Swimming laps<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p style=\"text-align: center\">Pushing a lawn mower<\/p>\n<\/td>\n<td>\n<p style=\"text-align: center\">Riding a bike on hills<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p style=\"text-align: center\">Water aerobics<\/p>\n<\/td>\n<td>\n<p style=\"text-align: center\">Playing basketball<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\">Riding a bike on level ground<\/td>\n<td>\n<p style=\"text-align: center\">Playing soccer<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>For more examples of moderate and vigorous intensity physical activities, visit the <a href=\"https:\/\/www.cdc.gov\/nccdphp\/dnpa\/physical\/pdf\/pa_intensity_table_2_1.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">General Physical Activities Defined by Level of Intensity<\/a> chart from the CDC.<\/p>\n<p>Finding the motivation or drive to be active again can especially be tough after a long winter of being cooped up inside.\u00a0 Below are a few tips to get yourself moving this spring:<\/p>\n<ol>\n<li>Reflect on the \u201cwhy.\u201d\u00a0 Why do you want to be active this spring?\u00a0 To improve your health? To have more energy? To lose weight? Discovering your \u201cwhy\u201d will motivate you to keep going and to set goals.<\/li>\n<li>Set reasonable goals.\u00a0 It\u2019s OK to start small.\u00a0 At first, it may be difficult to stay active for longer periods of time, so gradually increasing the time, frequency, and intensity of your physical activity is key to meeting your goals..<\/li>\n<li>Schedule your activities around your energy levels. If late afternoons work better for you, then schedule your activity for late afternoons. If you have more energy in the mornings, schedule your activity then.<\/li>\n<li>Team up! Reach out to friends and family who are interested in being active\u00a0 with you. Having someone to be physically active with can keep you more accountable and to stay motivated.<\/li>\n<li>Find time throughout the day to get outside and be active.\u00a0 Try leaving your computer or phone during lunch breaks to go outside for a walk. Try walking more, instead of driving. Park further away from destinations to make time for more walking.<\/li>\n<li>Check out local parks and trails around you with the <a href=\"https:\/\/www.maine.gov\/dacf\/parks\/trail_activities\/index.shtml\" target=\"_blank\" rel=\"noopener noreferrer\">Trail Activities: Bureau of Parks and Lands<\/a>.<\/li>\n<li>Lastly, before beginning any exercise plan, it is important that you check with your health care provider to make sure the goals you set are okay for you.<\/li>\n<\/ol>\n<h2>Resources<\/h2>\n<ul>\n<li><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Physical Activity Guidelines for Americans (2nd Edition)<\/a><\/li>\n<li><a href=\"https:\/\/futurevoices.mph.ufl.edu\/2017\/03\/17\/a-b-c-what-you-need-to-know-about-vitamin-d-deficiency\/\" target=\"_blank\" rel=\"noopener noreferrer\">A, B, C,\u2026 What you need to know about Vitamin D deficiency<\/a><\/li>\n<li><a href=\"https:\/\/www.cdc.gov\/nccdphp\/dnpa\/physical\/pdf\/pa_intensity_table_2_1.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">General Physical Activities Defined by Level of Intensity<\/a><\/li>\n<li><a href=\"https:\/\/www.maine.gov\/dacf\/parks\/trail_activities\/index.shtml\" target=\"_blank\" rel=\"noopener noreferrer\">Trail Activities: Bureau of Parks and Lands<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u2014 By Alex Bosse, Nutrition Education Professional, University of Maine Cooperative Extension With spring right around the corner and longer days, it\u2019s almost time to break out your shorts and get moving again. Whether it\u2019s planting a garden, going for a run, or taking a walk around your neighborhood, there are plenty of activities to [&hellip;]<\/p>\n","protected":false},"author":160,"featured_media":12139,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[258],"tags":[],"class_list":["post-12128","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spoonful"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 Ways to Be Active This Spring - Cooperative Extension: Food &amp; Health - University of Maine Cooperative Extension<\/title>\n<meta name=\"description\" content=\"With spring right around the corner, it\u2019s almost time to break out your shorts and get moving again. 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