1. Increases physical fitness.

2. Helps build and maintain healthy bones, muscles, and joints.

3. Builds endurance and muscular strength. Helps manage weight.

4. Lowers risk factors for cardiovascular disease, colon cancer, and type 2 diabetes.

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5. Helps control blood pressure.

6. Promotes psychological well-being and self-esteem.

7. Reduces feelings of depression and anxiety.

Physical activity and nutrition

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Physical activity and nutrition work together for better health. For example, physical activity increases the amount of calories you use. For those who have intentionally lost weight, being active makes it easier to maintain the weight loss. However, 30 minutes of activity daily may not be enough to lose weight or maintain weight loss. Read the preceding guideline “Aim for a Healthy Weight,” for more information about weight management.

Physical activity and nutrition work together in more ways than weight management. Increasing the calories you use allows you to eat more, which makes it easier to get the nutrients you need. Physical activity and nutrition work together for bone health, too. Calcium and other nutrients are needed to build and maintain strong bones, but physical activity is needed as well.

Help children be physically active

Children and adolescents benefit from physical activity in ways They need at least 60 minutes of physical activity daily (see INDEX 6). Parents can help:

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Set a good example. For example, arrange active family events in which everyone takes part. Join your children in physical activities.

Encourage your children to be physically active at home, at school, and with friends by jumping rope, playing tag, riding a bike.

Limit television watching, computer games, and other inactive forms of play by alternating with periods of physical activity.