Friday, January 15, 2016

Eat healthier; start with a good breakfast

Wake up in the morning and refuel your body for the day ahead! Adults who eat breakfast in the morning are more likely to also eat more vitamins and minerals, control their weight, and eat less fat and cholesterol. If you feel stuck on how to get started planning your breakfast, follow some of the basic guidelines below:
  • Eating a healthy breakfast: The core of the breakfast should include whole grains (bagels, cereals), lean protein (peanut butter, hard-boiled eggs), low-fat dairy (skim milk, yogurt), fruits and vegetables. Combining these core foods can keep you feeling full for hours.
  • Fitting in a healthy breakfast: Cook your meal ahead and reheat it in the morning. Try setting up what you will need for making your breakfast the night before, or try to pack up your meal the night before. Make the process easy so breakfast isn't a hassle.
  • Quick and flexible breakfast options: When coming up with your breakfast plan, it doesn't have to follow traditional rules. Try something different! Have an omelet with vegetables, a smoothie made with yogurt and fruit, or even a tortilla loaded with vegetables and salsa. Have fun experimenting with your breakfast and find what you enjoy eating in the morning.
Information from:
Mayo Clinic Health System Health Note
Amy Every
Senior Specialist, Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
mayoclinichealthsystem.org

Monday, December 7, 2015

Tips on making the most of your time with your health care provider

Going to the doctor may be intimidating to some. You may feel uncomfortable about the reason you need to be seen, or you may not be sure what questions to ask the doctor while you are there. The total time you spend talking with your doctor is usually 15 minutes or less. With this time constraint, you want to make sure you are asking the right questions at your visit. Here are some general questions you should ask while in the office:
  • Ask your doctor about the immunizations you should have and take actions to ensure your immunizations are current.
  • Discuss the risk of getting certain health conditions. Are there lifestyle choices and changes that should be addressed to lower your risk?
  • Ask your doctor about appropriate health screenings according to your age, weight, and heredity.
  • Ask about the risks and benefits of tests and treatments. Discuss with your doctor what you like and dislike about your choices for care.
  • Make sure you understand and can follow your doctor’s instructions. If you are unclear, make sure to have your doctor repeat it or explain the information in a way that makes sense to you.
  • For more specific questions to address with your doctor on tests, fees, medications, specialty care, diagnosis, treatments and surgery, visit this website.

Excerpted from:
Mayo Clinic Health System Health Note
Amy Every
Senior Communication Consultant, Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
mayoclinichealthsystem.org 

Monday, November 23, 2015

Physical activity can do wonders for your health. It reduces risk for illness and disease, improves balance, strengthens bones, aids in weight loss, boosts self-esteem, and relieves stress.

The Department of Health and Human Services recommends about 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise a week, along with strength training exercises at least twice a week.

Examples of aerobic exercise are walking, jogging, swimming, biking, and dancing. There are several different options for strength training exercises. Examples are push-ups, squats, sit-ups, and lunges. Strength training can be done using body weight or equipment such as resistance tubes and free weights.

While the many benefits of physical activity are well-known, it can still be difficult to incorporate it into daily life. It is important to start small and pace yourself. By doing so you will be more likely to stick with it, as well as avoid injury. Think about what you like and dislike about physical activity. Being active does not have to be boring; it should be something that is fun and enjoyable. If you dislike going to the gym, find a fun exercise routine to do in your own home, go hiking, or play an outdoor sport. The possibilities are endless. If you choose activities you enjoy you can make physical activity a lifetime habit and improve your health.


From: Mayo Clinic Health System Health Note
Amy Every
Senior Communication Consultant
Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
700 West Avenue South
La Crosse, WI 54601
mayoclinichealthsystem.org

Tuesday, November 10, 2015

The most important thing to do to stay motivated is to believe in yourself

Soon it will be time for making New Year’s resolutions. If you have some changes you’d like to make this coming year, read on.
 
Mayo Clinic Health System Health Note
Are you struggling to find the motivation to break a bad habit, or make a change that you know will improve your health? You are not alone. Many times the hardest part of making any sort of change is getting started.
 
The following tips may help you find the motivation you need to make a change:
First ask yourself, what are the benefits? It may motivate you to write down the benefits in comparison to the negatives of making a change. Doing so will make you realize that the effort it will require is worth it.
 
Once you have realized the benefits, make a plan of action. Identify specific and manageable goals to work towards. Multiple small goals often lead to more success than one large overarching goal.
 
It is also important to remember to make a change only if you want to and are ready to change. If you are trying to change just because someone else wants you to, you probably will not stay motivated for long. However, a support system’s encouragement will help keep you motivated.
 
And finally, the most important thing to do to stay motivated is to believe in yourself. Focus on your goal, and if you feel yourself slipping, reach out to your support system or coach yourself using positive self-talk. Examples of positive self-talk are phrases such as "I can do it," "I’ll give it a try," or "I can do anything I set my mind to." Using positive self-talk is simple, reduces stress, improves self-esteem, and keeps motivation up through difficulties.
 
 
From: 
Amy Every 
Senior Communication Consultant
Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
700 West Avenue South | La Crosse, WI 54601

Wednesday, July 22, 2015

Protect yourself from summer skin damage and skin cancer

The summer months bring with them lots of time outside enjoying the warm weather and sunshine, and with this extra sun exposure it’s important to remember how to protect yourself from skin damage and skin cancer. Research shows that using sunscreen can reduce the risk of melanoma, the most serious type of skin cancer, and also protect skin from the sun’s damaging rays. But what type of sunscreen offers the best protection?

The type of sunscreen you use will depend on the amount of time you spend outside, and the activities you perform, but a general rule of thumb is a sunscreen that is advertised as water resistant, broad-spectrum, and has a higher SPF of at least 15 or 30. By using a broad-spectrum sunscreen you protect yourself from both the UVA rays that cause premature aging and wrinkles, and UVB rays that burn your skin. A higher SPF sunscreen is found to better protect skin from sunburn, but keep in mind that an SPF 30 is not twice as effective as an SPF 15 sunscreen.

No matter what type of sunscreen you use, make sure to follow the labeling instructions for use and reapplying the sunscreen. Usually, it’s recommended that you reapply sunscreen every two hours; more frequently if you have been swimming or sweating.

In addition to using sunscreen, you can further your protection by staying out of the sun during peak hours (10am-2pm), and wearing protective clothing that covers your skin and protects your eyes.
Information from:
Mayo Clinic Health System Health Note
Amy Every
Senior Communication Consultant - Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
700 West Avenue South
La Crosse, WI 54601
mayoclinichealthsystem.org    

Thursday, May 28, 2015

Wednesday, April 29, 2015

Eustress versus Distress

Mayo Clinic Health System Health Note:

Did you know that there is good stress and bad stress?
Eustress is positive stress on your body that gives you the motivation and focus you need to begin your day. It may bring feelings of excitement and improve performance at work or at home. Distress is known as the "bad stress" that is associated with the negative outcomes. Characteristics of distress include anxiety, short- or long-term effects, decreased performance, and mental or physical problems.

What are some life events that cause us good or bad stress? Examples of “good stress,” or eustress, include holiday get-togethers, moving to a new home, planning a wedding, taking on a new career, having a child, taking a vacation, enrolling in a class, or retiring. “Bad stress” or distress comes from life events including job demands, death of a loved one, divorce, hospitalization, financial concerns, unemployment, abuse/neglect, sleep concerns, and interpersonal conflicts.

There are a variety of stressors beyond the examples listed, but these are some of the most common that people face. Stand up to your stressors by being assertive, managing a detailed schedule and following it, and planning ahead to avoid procrastination. Remember: you are you life's driver; stay aware and drive safe. 

From:
Amy Every
Senior Communication Consultant
Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
700 West Avenue South
La Crosse, WI 54601
mayoclinichealthsystem.org

Tuesday, April 28, 2015

Advantages of Farmer's Markets

Mayo Clinic Health System Health Note:

Farmer’s markets have been advertised as a healthier option to eat fresher, more varied foods during the growing season, but the benefits of buying from a local farmer don’t stop with your health. Buying local at a farmer’s market can be a great way to make a positive choice for the environment while at the same time strengthening your community.

According to the United States Department of Agriculture, the number of farmers markets in the U.S. has doubled in the last five years increasing from 4,685 in 2008 t0 8,144 in 2013. Farmer’s markets are full of colorful food like fruits and vegetables, and often include many handmade or homegrown items like flowers, crafts, and jewelry. By investing in farmer’s markets, you put your dollar directly back into people in your local community.

The majority of produce in the United States today was picked on average one week before being put on display in supermarkets, and usually traveled many miles to get there. The benefits of eating from a farmer’s market is that the foods have probably traveled less distance, and haven’t lost as many nutrients due to the length of time between picking and selling. In addition to being fresher and having more nutrients, farmer’s markets allow you to mix up your diet by trying many different foods you might not regularly be exposed to.

By checking out a local farmer’s market you can make a great choice for your health, the environment, and the local community.

From:
Amy Every
Senior Communication Consultant
Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
700 West Avenue South
La Crosse, WI 54601
mayoclinichealthsystem.org 

Monday, November 24, 2014

Tips on how to snack in a healthy way

Mayo Clinic Health System Health Note:

(this message fits into the PdC Public School staff challenge of MAINTAIN, NO GAIN over the Holidays season)

We all need a snack here and there during the day, but there is definitely a right way and a wrong way to snack.

Several warnings surround snacking if you are trying to maintain a healthy weight and lifestyle, but if you’re picking the right snack, it can actually be beneficial and stop you from munching more at later meals. By snacking, you can satisfy your hunger and stop yourself from consuming hundreds of extra calories a day by not overeating at the next meal. Advice from health professionals about snacking can include not keeping junk food in the house, and watching out for nutrition labels, especially on foods advertised as “low-fat” or “fat-free.”

In addition to this snacking wisdom, lots of healthy snack habits exist to help fight off hunger and control weight.

1. Don’t snack where you slack: Designate certain snacking zones like the kitchen, and avoid eating in front of the TV. Pairing snacking with watching TV can create an association that could lead to mindless munching.

2. Power up with grains: Looking for some energy from your snack? Look to whole grains like whole-grain pretzels or cereals that will provide a lasting boost.

3. Snacks can be sweet: If you find yourself not being able to deny your sweet tooth, mix in low-fat puddings, frozen yogurt, or frozen fruit bars as an alternative to other, more sugary treats.

4. Go nuts!: Nuts like almonds, pecans, walnuts, and macadamia nuts can be filling snacks that may also improve your heart health by lowering cholesterol.

Information from:
Amy Every
Senior Communication Consultant, Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
mayoclinichealthsystem.org

Thursday, November 13, 2014

Tips to help students to stay healthy in cold/flu season

This Mayo Clinic Health Note is something school staff and parents are all too familiar with - students getting sick from all the germs getting spread around. Here are some tips that can help your student stay healthy.

Does it seem like school age children are always coming down with something? When children are at school they are exposed to a lot of different germs and bacteria, putting their immune systems to the test. In addition to getting a goodnight’s sleep, eating a healthy diet and getting regular exercise, those at school can take other precautions to stay healthy.

1. Hand-Washing. Frequent hand-washing can help prevent spreading disease. Hand-washing should occur before eating, after going to the bathroom and blowing one’s nose, and also playing outside.

2. Hand Sanitizer. Using hand sanitizer before eating and after sharing communicable objects like pencils sharpeners or a computer mouse can help kill the bacteria that can linger on these community objects.

3. Cover Up. If sick, try to avoid coughing or sneezing into the open air by using a tissue, or if a tissue is unavailable, cough or sneeze into the crook of the elbow.

4. Hands Off. Bacteria can enter through the open areas of the body like the eyes or mouth. Keeping hands out of these areas can prevent the spread of disease by not allowing these bacteria into the body. Not sharing personal items like water bottles or food can also stop the spread of bacteria this way.

5. Stay Vaccinated. Staying up to date on vaccinations, especially the yearly flu vaccine can help kids be healthy and stay in school.

From:
Amy Every
Senior Communication Consultant, Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
mayoclinichealthsystem.org

Tuesday, September 2, 2014

Tips on how your family can get more rest

Mayo Clinic Health System Health Note:

As the kids get back to school, we hear a lot about how important it is for them to get a good night's sleep. The same is true for adults. Getting the right amount of sleep can be essential to staying healthy by letting your body have enough time to restore and heal during nighttime hours. The amount of sleep everyone needs varies depending on age, but a good rule of thumb is 9-11 hours for school-age children, and 7-8 hours for adults. Often the many factors in our busy lives can interfere with the required amount of sleep needed each night, but you can take steps to try to help yourself or your child get the right amount of shuteye.
  1. Stick to a sleep schedule: Go to bed and wake up at the same time each day, even on weekends or holidays, to help create a consistent sleep pattern. However, if you don’t fall asleep within 15 minutes, get up and do something else to avoid agonizing over falling asleep.
  2. Watch what you eat and drink: Being hungry or too full when going to bed can cause too much discomfort to fall asleep.
  3. Have a bedtime ritual: Create a ritual in which you do the same things before bed every day to help tell your body it’s time to wind down.
  4. Be comfortable: Work on a sleep environment that is comfortable to you, this often means cool, quiet, dark, and bedding that suits you.
  5. Limit daytime naps: Napping during the day can interfere with sleep at night. If you do nap, try to take the nap in the midafternoon and limit it to 10-30 minutes.
  6. Exercise: Including daily exercise can help you fall asleep faster, and sleep deeper. Exercising too close to bed however can interfere with sleep by increasing energy.
  7. Manage Stress: Working on managing the daily stressors in life can help calm your mind and provide peaceful sleep. Before bed, try jotting down what is stressing you out and set it aside to be dealt with tomorrow.
From: Amy A. Every; Mayo Clinic Health System

Sunday, May 18, 2014

Are dietary supplements needed?

Mayo Clinic Health System Health Note on Supplements vs. Whole Foods:

It is important to meet your nutritional needs mainly through your diet, but what if you struggle to get the nutrition you feel you need? Is it ok to take a supplement instead? Some supplements may be a useful way to get the nutrients you may be lacking, but they cannot measure up to the benefits and nutrients of whole foods. 

Therefore, before you start ingesting supplements, it is very important to know and understand what they will and will not do. If you are usually healthy and eat a wide variety of foods each day, you probably do not need to take a supplement. On the other hand, if you do not consume enough calories each day, are a vegan or vegetarian and do not eat a wide variety of foods, are a woman and have heavy bleeding during your menstrual cycle, or have a medical condition in which your body does not properly absorb nutrients, you could consider talking to your doctor about what supplement would be best for you.

From:
Amy Every
Senior Communication Consultant, Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
mayoclinichealthsystem.org

Friday, May 16, 2014

Bronze Boys Of Prairie Du Chien

From http://www.teamusa.org/News/2014/May/14/Bronze-Boys-Of-Prairie-Du-Chien

Prairie du Chien, Wisconsin, is a portrait of small-town America. It’s the type of place where everyone waves to each other, where people marry their high school sweetheart, where blue-collar men work at the local factory. Set along the eastern banks of the Mississippi River, the town is home to less than 6,000 people — making it highly unlikely, by just about any statistical calculation, that even one Olympic bronze medalist would come from there. Imagine the odds of two.

More than that, imagine that those two just happened to have graduated in the same class of less than 130 kids. Such is the case for Matt Antoine, 2014 Olympic bronze medalist in skeleton, and Joe Delagrave, 2012 Paralympic bronze medalist in wheelchair rugby. Their stories are the same. Their stories are very different.

Click on the picture below to read the rest of the article

http://www.teamusa.org/News/2014/May/14/Bronze-Boys-Of-Prairie-Du-Chien

Wednesday, May 7, 2014

Digital Library on Formative Assessment Tools and Practices is coming

Excerpt from memo from Troy Couillard; Wisconsin DPI Director Office of Student Assessment

Digital Library Rollout: June 3

The Smarter Balanced Assessment Consortium is committed to creating an integrated, balanced assessment system that provides actionable information to help teachers prepare students for college and careers. This system includes next-generation summative and interim assessments aligned to the Common Core State Standards. The Digital Library on Formative Assessment Tools and Practices is also a key component of this system. The Digital Library is a searchable, interactive online tool composed of instructional and formative assessment resources that have been selected by educators and screened against a set of Quality Criteria established by experts.

For more information on the Digital Library, see the webinar “Quality Criteria for the Digital Library,” available at: http://www.smarterbalanced.org/resources-events/webinars/.

Smarter Balanced invites district and school staff in member states to preview the Digital Library from June 3 through September 30, 2014. During the preview, the Digital Library will contain initial functionality and a limited set of initial resources that will help educators understand the future utility of the Digital Library.

The process for districts to register users for the Digital Library preview includes filling out a template of user information and uploading it to a secure site. The template and instructions for preparing it for user registration will be available in mid-May. At that time, districts may use the template to prepare the list of users whom they want to be able to access the preview beginning on June 3, 2014.

This preview is an exciting opportunity to try out user rating, review, and comment features on the Digital Library resources, as well as collaboration features that encourage conversation among educators from across the Consortium. Smarter Balanced welcomes widespread participation in this preview and encourages districts to register all interested educators and promote their use of the Digital Library this summer and during professional development activities at the start of the next school year.

Saturday, April 5, 2014

Summary of changes coming on the New SAT

From USDE:

A revised version of the SAT, widely noted by the education press and of much interest to many students, parents, and academic counselors, was introduced last month by the College Board. The revision, representing the first major changes to the test since 2005, reverts to the pre-2005, 1,600-point scale (from the current 2,400 point scale) by making optional the essay part of the exam, formerly required since 2005. The revised test, to be administered starting in spring 2016, will have three sections: “Evidence-based reading and writing,” mathematics, and the optional essay. This article focuses on the eight major changes to the SAT, as explained by the College Board.

The focus of the new test is on requiring students to demonstrate a deeper understanding of the few essentials that matter most for readiness for and success in college. A first major change in the evidence-based reading and writing section is the ability to use relevant words for a given context.

Second, test takers will be required to interpret, synthesize, and employ evidence to demonstrate their understanding and command of evidence in a variety of sources. In a third significant change, the redesigned essay section will ask students to explain how the author builds the argument in an assigned passage. The test takers will be required to demonstrate close reading and careful analysis of the text, as well as clear writing.

The fourth change pertains to the mathematics section of the SAT. This section will delve more deeply than does the current SAT into three essential areas of mathematics: (1) Problem solving and data analysis—quantitative literacy for solving problems; (2) the “heart of algebra”—mastery of linear equations and systems; and (3) “passport to advanced mathematics”—knowledge and manipulation of more complex equations. The SAT will sample other mathematical topics, but the focus will be on these three.

Change five redesigns the SAT to engage test takers with questions “grounded in the real work,” that is, questions that are representative of those encountered in college and in the workplace.

Asking test takers to apply their skills in reading and writing, and their knowledge of language and mathematics to respond to questions in the domains of science, history, and social studies constitutes the sixth major change.

Another, seventh, change to the SAT will engage test takers with ideas addressed in the founding documents of the United States or in the “great global conversation”—issues focusing on, “freedom, justice, and human dignity.” The goal with this change is to focus on what is important to know to be a citizen.

The eighth major change removes the penalty for wrong answers in the new SAT. The current SAT penalizes students for wrong answers. In the new SAT students earn points for correct answers.

This summary provides an overview of the major changes to the SAT. Interested readers will want to examine these changes and their implications in more detail. The College Board will provide the complete specifications of the new SAT along with sample items for each of the eight sections on its website in mid-April.

Tuesday, March 18, 2014

Struggling with trying to quit using tobacco?

Health Note from Mayo Clinic: A number of different strategies for Tobacco Cessation can be successful. It’s just a matter of finding the one that’s right for you.

What kind of strategies have you tried to help break your smoking habit? Some people want to stay away from nicotine-based treatments like nicotine gum or the transdermal patch, because they want to stay completely away from nicotine. One natural way to quit smoking is "cold turkey." For some, using willpower alone to quit smoking may seem unmanageable, but according to a large study by the American Public Health Association, this method was used by 85% of all successful long-term quitters. Plus, it’s the cheapest option. Pick a realistic target quit date and decide what you are going to do with the cash you will be saving. Having something in mind that you want to spend the money on can give you an extra push of motivation.

Cognitive behavioral therapy is another natural way to quit smoking, where the individual works with a therapist who helps redirect the smoker’s mind away from nicotine. This type of therapy has helped smokers identity what causes their cravings and reinforces healthy behaviors to replace the nicotine.
Lastly, self-help books can also assist in breaking smoking habits. Allen Carr says in his book, Easy Way to Stop Smoking, “Once smokers lose their fear, it really is easy. The idea that smoking provides any genuine pleasure or crutch is a delusion. The stress that nicotine supposedly relieves is actually created by the nicotine itself - We remove this delusion.” So when you’re ready to quit, know that the many possibilities to help you make that change will be available, and hopefully that behavior change will be a permanent one.

From:
Amy Every
Senior Communication Consultant, Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
mayoclinichealthsystem.org

Monday, March 10, 2014

Stop stressing, start living

Mayo Clinic Health System Health Note: Daily life presents us with all kinds of stresses. How can you be sure you’re handling those stresses in a safe and effective way?

Stop stressing, start living. We all know that chronic stress can be unhealthy for us, especially when we “handle it” in unhealthy ways. Learning to deal with stress appropriately is more important than trying to remove it completely.

So how can you better manage your stress? There are many ways, but one important one is to make sure you are getting enough sleep. Lack of sleep can affect your judgment, making you more likely to break at petty irritations. It is also important that you prepare for your responsibilities by setting small realistic goals for both big and small tasks. Stress tends to pile on when we run out of time or unplanned events come up, but by preparing ahead of time and managing your time with those unplanned events in mind, you deviate away from stress. Also, when possible cut back on your obligations or delegate work to others. Give yourself permission to say “no” once in a while! With fewer commitments you will have more time for yourself and less things to stress over.

To learn more, visit: http://www.mayoclinic.com/health/stress-management/SR00032/NSECTIONGROUP=2

Pertussis or “Whooping Cough” update:

From: Michelle L Breuer RN, BSN; Crawford County Public Health

 As some of you may know, Pertussis or “Whooping Cough” continues to be in our community and our surrounding communities as well. Due to this illness continuing to circulate we felt it was important to provide further educational materials to all of our Crawford County Schools to disseminate to teachers, staff, parents, etc. Click any of these three links for more information: 

Cold, Flu, or Pertussis?

Parent Information on Whooping Cough

Protect Babies from Whooping Cough

As a reminder Tdap and DTap vaccine is available through Crawford County Public Health or other county public health offices at no charge at this time, regardless of insurance status. The vaccine is also available through individual medical providers. If someone is unsure if they are up-to-date with their vaccines they can contact us and we would be happy to check the Wisconsin Immunization Registry (WIR) for them.

Tuesday, February 18, 2014

Brand name or generic drugs—do you know the difference?

Mayo Clinic Health System Health Note on Consumerism:

Do you know the difference between brand name drugs and generic drugs? If you’ve been buying brand name drugs due to uncertainty over whether the generic equivalent is sufficient, you may be surprised.

There are many myths about generic drugs, mainly that they are significantly different from the brand name drug. If you’re a consumer who sticks to buying brand name drugs because of uncertainty, you’re likely spending more money than needed. Brand name drugs and generic drugs have the same active ingredients and both have to meet the same FDA regulations before being approved and put on the market. For example, generics need to meet the same standards for strength, quality, and purity as brand name drugs. In addition, the generic drug must prove that it provides an identical or almost identical blood level to that of the brand name drug.

Why are generic drugs cheaper?

Generic drugs are cheaper because the companies producing those drugs do not have to spend time and money on research, development, clinical trials, marketing and advertising. Additionally, when two or more drug manufacturers make a drug, the price is 50-95% cheaper than the brand name drug.

Don’t hesitate to ask your doctor or pharmacist if there are any generic alternatives to the brand name drugs you are taking. There may not always be a generic alternative, but it’s worth asking. Whether it’s a drug that’s prescribed once or one you will have to take the rest of your life, taking the generic form will save you money.

Tuesday, February 4, 2014

Are you meeting the physical activity recommendations for aerobic activity according to Centers for Disease Control (CDC)?

Mayo Clinic Health System Health Note on Physical Activity Intensity, and Daily Requirements

Do you know the difference between moderate physical activity and vigorous physical activity? How can you be sure you’re getting enough aerobic activity in your daily lives?

The CDC suggests that adults take part in 2 hours and 30 minutes of moderate-intensity aerobic activity every week. Another option is to do 1 hour and 15 minutes of vigorous aerobic activity every week. Here are some examples of moderate and vigorous aerobic activities:

Moderate-intensity aerobic activity includes any activity that raises your heart rate and causes you to break a sweat. Examples include: Fast paced walking, water aerobics, riding a bike on level ground, playing doubles tennis, and pushing a lawn mower.

Vigorous-intensity aerobic activity is any activity that causes you to breathe hard and fast. At this level, you won’t be able to say more than a few words without pausing to take a breath. Examples include: jogging or running, swimming laps, riding a bike fast or on hilly terrain, playing singles tennis, or playing basketball.

It's OK to start small! You don't need to do your activity all at once. Three ten-minute segments still add up to 30 minutes! And remember, even 10 minutes is better than nothing. All types of activities count, as long as you are doing them at a moderate to vigorous intensity level for a minimum of ten minutes at a time.

Visit http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html for more information.