Cowlitz County Trail Map

Related Health Department Web Links

• Assessments

• Food Safety

• Health Education

• Healthy Lifestyle Coalition

• Local Recreational Opportunities

• Nutrition

Related Outside  Websites

• Active Living by Design

• Healthy Youth

• Eat Smart, Play Hard (USDA)

• American Alliance for Health, Physical Education, Recreation and Dance

• Kids Walk to School

• The President's Challenge Physical Fitness

• VERB Middle School Program (CDC)

What services are provided by Health Department professionals for Cowlitz County?

• Promote community events to encourage physical activity. Check out http://www.cowlitzonthemove.org/ for a list of current events.

• Integrate physical fitness educational materials and information into current Health Department programs, particularly in the Child and Family Health division.

• Provide information on recreation available in the county, such as location of hiking trails, sports complexes and fitness centers.

• Collaborate with community organizations and agencies to create policies and environmental changes to support active living.

Active Living Information and Tips

Being active is vital to being healthy and feeling great!

Benefits of physical activity
Regular physical activity helps you:

• Reach and maintain a healthy weight.

• Lower your risk for chronic disease such as coronary heart  disease, stroke, type-2 diabetes, osteoporosis and colon cancer.

• Control blood pressure.

• Reduce stress, anxiety and depression.

• Improve muscle strength and flexibility.

• Build and maintain bones and joints.

Recommendations for all ages
The following guidelines are recommended by the Centers for Disease Control and Prevention.

Children/Teens

60 minutes of moderate intensity physical activity most days of the week.

Adults

Cardio or aerobic activities

• 30 minutes of moderate-intensity physical activity per day (such as brisk walking) most days of the week.  OR

• 20 minutes of vigorous-intensity physical activity (such as jogging or running) 3 days a week.

Resistance, strength-building, and weight-bearing activities
2 days a week, incorporate strength training activities, such as weight lifting into your routine.  

Adults 65 years and older

Cardio or aerobic activities.

• 2 hours and 30 minutes of moderate-intensity aerobic activity (i.e., brisk walking) every week. OR

• 1 hour and 15 minutes of vigorous-intensity aerobic activity (i.e., jogging or running) every week. OR

• An equivalent mix of moderate- and vigorous-intensity aerobic activity.

Resistance, strength-building, and weight-bearing activities - 2 or more days a week work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Learn how to measure physical activity intensity.

Make exercise easy

Ideas to move more:

• Take the stairs instead of the elevator.

• Take a walk during your break or lunch.

• Walk to pick up lunch or for other errands.

• Have walking meetings.

• Park the car further away from your destination and walk.

• Take a family walk after dinner.

• Walk the dog.

• Enjoy a walk on one of our trails. Cowlitz County Trail Map

• Perform gardening or home repair activities.

• Play a sport.

• Bike.

• Dance.