Dr. Harris: Improve your health by becoming more physically active in 2025

As 2025 begins and many Alabamians resolve to lead a healthier life, a new “For Every Body” campaign of the Alabama Wellness Alliance is a resource which encourages healthy lifestyle behaviors and access to resources for all Alabamians, regardless of age, race, size, or ability level. Realizing that everyone can take small steps towards better health, the campaign encourages participation in healthy lifestyle behaviors that include being physically active in ways you enjoy.

Physical activity improves health by increasing energy, relieving stress, building strength, and reducing the risk of heart disease, cancer and other chronic conditions. You are encouraged to utilize the “For Every Body” campaign materials which provide information and graphics in both English and Spanish.

Before beginning a program to increase physical activity, check with your healthcare provider if you are not accustomed to being active. Some practical suggestions for increasing your physical activity include:

• Find where physical activity fits into your daily routine and make time for it.
• Take small steps towards increasing activity.
• Start slowly. Change one habit at a time.
• Get up and move every hour.
• Find a partner and work with your partner to motivate and cheer each other on.
• Find an activity that you want to do, not have to do. Choose an activity that’s fun!

Experts recommend that adults get at least 150 minutes of moderate-intensity physical activity per week. This time can be broken up into smaller amounts.

Walking more is an easily accessible way for many people to add physical activity to their day. The Centers for Disease Control and Prevention (CDC) offers the following tips to increase walking.

• Instead of sitting and waiting while your child is at sports practice, walk around the field.
• Walk your dog a little farther than you normally do.
• Find a convenient path near your home or work. Set specific times to walk there and walk to routine destinations.
• Host a virtual walking meeting. Walk and talk over work problems with your co-workers for the first 20 minutes.
• Make a walking date with a friend or family member. Skip the flavored coffee and do a loop around a park or the neighborhood instead.
• Take a walking lunch break. Keep walking shoes and socks in your car or filing cabinet.
• If you normally walk outside but the weather is bad, head to the local mall for a climate-controlled walk.
• Stop circling parking lots looking for a close spot. Park further away and walk briskly to your destination. You could get a few more minutes of physical activity by walking around the entire parking lot before going inside.
• At airports, walk to your concourse instead of taking a shuttle or tram.

While January is typically the coldest month of the year in Alabama, it is still a good time to increase your physical activity levels. If going outdoors, the chilly air and lower humidity can be invigorating, but be sure to dress properly by wearing layers.

Regardless of the season, any amount of physical activity is good for your health because it can help improve sleep and reduce anxiety by releasing endorphins which promote feelings of happiness and well-being. The CDC lists additional benefits of regular physical activity as helping with balance, type 2 diabetes, many kinds of cancer, bone and muscle strength, lowering blood pressure and keeping your mind sharp. So get moving! More information is available at www.alabamapublichealth.gov/npa/physical-activity.html.

Scott Harris, M.D., M.P.H.
State Health Officer