• English

    Google Translate Disclaimer

    The Maryland Department of Information Technology (“DoIT”) offers translations of the content through Google Translate. Because Google Translate is an external website, DoIT does not control the quality or accuracy of translated content. All DoIT content is filtered through Google Translate which may result in unexpected and unpredictable degradation of portions of text, images and the general appearance on translated pages. Google Translate may maintain unique privacy and use policies. These policies are not controlled by DoIT and are not associated with DoIT’s privacy and use policies. After selecting a translation option, users will be notified that they are leaving DoIT’s website. Users should consult the original English content on DoIT’s website if there are any questions about the translated content.

    DoIT uses Google Translate to provide language translations of its content. Google Translate is a free, automated service that relies on data and technology to provide its translations. The Google Translate feature is provided for informational purposes only. Translations cannot be guaranteed as exact or without the inclusion of incorrect or inappropriate language. Google Translate is a third-party service and site users will be leaving DoIT to utilize translated content. As such, DoIT does not guarantee and does not accept responsibility for, the accuracy, reliability, or performance of this service nor the limitations provided by this service, such as the inability to translate specific files like PDFs and graphics (e.g. .jpgs, .gifs, etc.).

    DoIT provides Google Translate as an online tool for its users, but DoIT does not directly endorse the website or imply that it is the only solution available to users. All site visitors may choose to use alternate tools for their translation needs. Any individuals or parties that use DoIT content in translated form, whether by Google Translate or by any other translation services, do so at their own risk. DoIT is not liable for any loss or damages arising out of, or issues related to, the use of or reliance on translated content. DoIT assumes no liability for any site visitor’s activities in connection with use of the Google Translate functionality or content.

    The Google Translate service is a means by which DoIT offers translations of content and is meant solely for the convenience of non-English speaking users of the website. The translated content is provided directly and dynamically by Google; DoIT has no direct control over the translated content as it appears using this tool. Therefore, in all contexts, the English content, as directly provided by DoIT is to be held authoritative.

    Physical Activity

    Physical activity is any movement of the body that works the muscles and requires more energy than resting. While we often associate physical activity with star athletes or personal trainers, it is important to remember that physical activity is for everyone. No matter what age or level of fitness, there are easy, low-cost ways to move and strengthen the heart, lungs, and muscles. Physical activity also provides a great opportunity to spend time with friends and family, meet new people, explore a neighborhood, and try out a new hobby. ​

    The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of physical activity and two days of muscle-strengthening activity every week to improve overall health, fitness, and quality of life. According to the 2019 Behavioral Risk Factor Surveillance System, only 52 percent of Maryland adults engage in 150 minutes of physical activity weekly.​​​

    Categories of Physical Activity 

    Aerobic activities make the heart beat more rapidly and increase breathing rate. Aerobic physical activities can range in intensity based on how much they increase heart and breathing rates. The greatest health benefits come from moderate and vigorous aerobic activity.

    • Light intensity- A person doing light intensity activity is up and moving around, but their heart and breathing rates haven’t increased very much. Examples: leisurely walking, light household chores
    • Moderate intensity- A person doing moderate intensity activity will have an increased heart rate and will begin to break a sweat. Their breathing has quickened and they can talk but are unable to sing. Examples: brisk walking, water aerobics, mowing the lawn
    • Vigorous intensity- When doing vigorous intensity activity, a person’s heart and lungs are working hard. They can only say a few words without stopping to breathe. Examples: jogging, hiking uphill, shoveling snow
    Balance activities can help strengthen the lower body and prevent falls. Examples: Tai Chi, yoga, walking heel-to-toe 

    Flexibility activities help the joints move through a full range of motion. Examples: Yoga, ballet, stretching 

    Muscle-strengthening activities work the major muscle groups of the body—the legs, hips, back, chest, abdomen, shoulders, and arms. Strengthening these muscles can improve balance and make it easier to do everyday tasks. Examples: lifting weights, carrying heavy groceries, using a resistance band 

    Physical Activity Recommendations​​​​

    All age groups can participate in some form of physical activity to maintain a healthy lifestyle. 

    The CDC recommends:
    • Preschool aged children 3-5 years should be physically active throughout the day.
    • Children and adolescents 6-17 years should be moderately-to-vigorously active (raising their heart and breathing rate) at least 60 minutes every day.
    • Adults should be moderately-to-vigorously active at least 150 minutes every week and should do muscle-strengthening activities at least twice per week.

    Health Benefits of Physical Activity 

    Being physically active can improve your physical and mental health today and reduce your risk for poor health in the future. Physical activity:​​
    1. Improves physical health by helping you maintain a healthy weight and lowering blood pressure, cholesterol, and blood sugar levels; 
    2. Decreases your future risk of heart disease, diabetes, depression, anxiety, and many cancers (e.g., breast, kidney, colon, lung);
    3. Promotes overall health by improving mood, strengthening brain function, and reducing pain; and
    4. Improves daily life by making it easier to do everyday tasks and keep up with loved ones.


    Physical Activity Resource​​s