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Cardiovascular Health
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Disclaimer
If you have a chronic medical condition please consult a physician before starting any exercise program.
Contact Information
Los Angeles County
Department of Public Health
Cardiovascular Health Program
Division of Chronic Disease and
Injury Prevention
695 S. Vermont Ave., 14th Floor
Los Angeles, CA 90005
Tel: (213) 351-7887
Fax: (213) 637-4879
pacvh@ph.lacounty.gov
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Resources for Adults

Benefits of Regular Physical Activity

  • Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer, and diabetes.

  • Can help reduce blood pressure in some people with hypertension.

  • Helps maintain healthy bones, muscles, and joints.

  • Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.

  • Helps control weight, develop lean muscle, and reduce body fat.

    • Key Messages

  • Physical activity need not be strenuous to achieve health benefits.

  • Men and women of all ages benefit from a moderate amount of daily physical activity. The same moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as 30 minutes of brisk walking) as in shorter sessions of more strenuous activities (such as 15-20 minutes of jogging).

  • Additional health benefits can be gained through greater amounts of physical activity. Adults who maintain a regular routine of physical activity that is of longer duration or of greater intensity are likely to derive greater benefit. However, because risk of injury also increases with greater amounts of activity, care should be taken to avoid excessive amounts.

  • Previously sedentary people who begin physical activity programs should start with short sessions (5-10 minutes) of physical activity and gradually build up to the desired level of activity.

  • Adults with chronic health problems, such as heart disease, diabetes, or obesity, or who are at high risk for these conditions should first consult a physician before beginning a new program of physical activity. Men over age 40 and women over age 50 who plan to begin a new program of vigorous activity should consult a physician to be sure they do not have heart disease or other health problems.

    • Source: CDC Physical Activity Website
         
    Links to other websites and resources

    National Resources

  • Weight Information Network: Active at Any Size


    • Developed by the NIH, DHHS, and Weight Information Network, this website helps people of all sizes become more physically active.

  • Measuring Physical Activity Intensity


    • This CDC website provides guidance on how to measure your level of intensity.

  • Adding Physical Activity To Your Life


    • This CDC website offers advice on how to incorporate physical activity to your everyday living.

  • Physical Activity For Everyone Videos


    • The CDC developed these videos to help explain the physical activity guidelines, give you tips on how to meet the guidelines, and show you how to do muscle strengthening exercises properly.

  • President's Council on Physical Fitness and Sports: For Adults


    • The President's Challenge is a program that encourages all Americans to make being active part of their everyday lives. No matter what your activity and fitness level, the President's Challenge can help motivate you to improve. Start earning Presidential awards for your daily physical activity and fitness efforts.

  • Be Active Your Way: A Guide for Adults


    • Created by the U.S Department of Health and Human Services, this guide will help you incorporate physical activity into your life—your way. It can help you decide the number of days, types of activities, and times that fit your schedule.

  • American Council on Exercise Get Fit! Health and Fitness Information


    • This website provides information a variety of fitness information, fitness videos, and other resources.

  • American College of Sports Medicine Brochures


    • The American College of Sports Medicine touts the benefits of physical activity through offering comprehensive, up-to-date information on a variety of exercise-related topics. ACSM offers a variety of health and fitness brochures to anyone with an interest in sports medicine and exercise science.



    California Resources

     

  • California Governor's Challenge


    • Find out more about the Governor's Challenge, track your physical activity levels, and check out the activity guide.

  • Champions for Change Be Active Tips


    • Find simple tips on how to increase your physical activity levels.

  • Kaiser Thrive


    • Find tools, tips, and information on staying healthy.

  • California Department of Public Health Physical Activity Testing


    • Find information and how well schools near you scored on Includes information regarding the physical fitness test required to be administered to all California students in grades 5, 7, and 9.



    LA County Resources

  • LA County Be Active Resource Directory


    • Listed in this directory is information on nutrition and physical activity resources located throughout Los Angeles County. In addition, a wide variety of internet resources are included.

  • County of Los Angeles Parks and Recreation


    • Find information about the Department of Parks and Recreation.

  • Park Finder Locator Page


    • Find a park near you using this Los Angeles County Parks and Recreation locator page and click on the link to access "Play for Life" videos on YouTube.

  • Los Angeles County Nutrition Program


    • Check out this comprehensive website offering information on eating right and staying healthy. Find cookbooks, healthy eating guides, important healthy information, and a variety of other resources.

    Links to Heart Health Related Websites

  • National Health, Lung, and Blood Institute


    • This website provides a variety of health information ranging from blood and heart diseases to sleeping disorders.

  • American Heart Association


    • Find information, resources, and tools to help you and your family maintain a healthy heart.

  • California Department of Public Health Heart Disease and Stroke Prevention Program


    • Find information on how to reduce premature death and disability from heart disease and stroke.

  • American Diabetes Association


    • This website provides diabetes related information and resources.

    Downloadable Forms

  • Be Active Your Way: A Guide for Adults


    • Created by the U.S Department of Health and Human Services, this guide will help you incorporate physical activity into your life—your way. It can help you decide the number of days, types of activities, and times that fit your schedule.

  • Report of the Surgeon General: Physical Activity and Health


    • Provides key messages, facts, and data about physical activity in adults

  • CDC Physical Activity Level Examples


    • This sheet provides examples of moderate aerobic activity routines and vigorous aerobic activity routines.

  • Champions for Change: Physical Activity For Your Health, Your Neighborhood, Your Life


    • Is this guide to help increase physical activity in you, your community, and your family.
    Physical Activity Guidelines
    Weekly, adults need at least

    • 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) AND
    • muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

    OR

    Tools

  • CDC BMI Calculator


    • This calculator provides BMI and the corresponding BMI weight status category. Use this calculator for adults, 20 years old and older.

  • Physical Activity Calorie Calculator


    • The Calorie Control Council developed this calculator to help you see how many calories you expend doing your favorite exercise or activity.

  • MyPyramid.gov: Inside the Physical Activity Pyramid


    • Click on this link to see how many calories you burn for different activities.

  • Make Your Calories Count


    • Developed by the FDA, Make Your Calories Count is an interactive learning program that provides consumers with information to help plan a healthful diet while managing calorie intake. The exercises will help consumers use the food label to make decisions about which food choice is right for them.

  • Portion Disortion


    • Developed by the DHHS, NIH, and NHLBI, this interactive learning module helps you compare today's portion sizes with those from 20 years ago. Be amazed at how much portions have changed!
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