How often do you get active? If you find yourself always sitting down and being sedentary, read on. A recent study has confirmed what has always been known all along, regular physical activity improves your health.

Entitled “Characterizing Differences in Mortality at the Low End of the Fitness Spectrum,” the study classified individuals into 5 groups of differing exercise capacity, with 1 being the lowest and 5 being the highest. Measurement used was the amount of metabolic equivalents (MET) achieved during physical activity. As mentioned in the study, several other factors determine an individual’s fitness level including age, health status, physical activity patterns, behavioral and environmental factors, and genetics.

The study was published in the Medicine and Science in Sports and Exercise 2009 Vol. 41, No. 8. A total of 4,384 veterans, 200 of them women, were studied from 1987 to 2006. All subjects had normal tests results and had no history of cardiovascular problems. Examples of physical activities the participants did were walking, jogging, swimming, gardening, carpentry, weight lifting and playing golf.

The researchers found that people with the least level of physical activity (1) “…Had a fourfold increased risk of …cardiovascular mortalities, and the risk was progressively reduced with increasing quintiles of fitness (S. Mandic, J.N. Myers, R.B. Oliveira, J.P. Abella and V.F. Froelicher. 2009).” Simply put, those with greater physical activities had less risk for illness, like cardiovascular diseases.

Additionally, the study showed that those with the highest exercise capacity had lower use of cardiovascular medications. Those with the lowest capacity were older, had a higher prevalence of diabetes and had lower exercise test responses like systolic blood pressure.

In conclusion, the researchers found that “Each increase in exercise capacity conferred an 11% risk reduction for all-cause mortality and a 13% risk reduction for cardiovascular mortality in the total population (S. Mandic, J.N. Myers, R.B. Oliveira, J.P. Abella and V.F. Froelicher. 2009).” The point is that the more physically active you are, the less threat there is to your health. Now, are your convinced enough to start being physically active?

Start living a healthy and active lifestyle today. Experts advise being active at least one to one and a half hours a day. Being active doesn’t necessarily mean going to the gym to workout. Although it is an excellent place to be active, it is not your only option. As exemplified by the study, any activity that can get your body moving, sweating and burning calories are beneficial to your body. Try walking around your subdivision, or even doing household chores like washing the car.

Don’t forget that being physically active is just one part of staying healthy. You also need to have a balanced diet. Make sure to maintain a balance between the number of calories you consume and those which you burn through physical activities. Remember that a balanced diet doesn’t mean having to give up your favorite foods and depriving yourself. This simply means eating a wide variety of foods to make sure your body gets everything it needs to stay strong and healthy. Use the Food Pyramid to guide you on recommended food intakes. Anything in excess is bad for you, so just maintain moderation.

Lastly, don’t forget to hydrate. Hydration is an important part of health because water from the beverages you drink is a vital part of the body’s functions. You don’t have to stick to the “8-glasses-of-water-a-day” rule  either. According to the Beverage Institute for Health and Wellness (BIHW), you need 11 to 16 cups of total fluids every day, depending on your age, weight, gender, the weather and your level of physical activity. “Fluids”mean that all beverages hydrate, including iced teas, soft drinks and juices, as well as foods with water like fruits, vegetables, soups and stews.

Make it a habit: Regular physical activity, balanced nutrition and proper hydration are the keys to living a healthy and active lifestyle. For more information about your health and beverages, visit www.thebeverageinstitute.org.