Editor’s note:Lori Tanner and Trixy Dorn, of the MultiCare Center for Healthy Living, contributed the following story to the Auburn Reporter.

In recent years, obesity rates in Western Washington have doubled, leading to significantly higher rates of diabetes, heart disease and stroke.

Childhood obesity in the U.S. has more than tripled in the past 30 years. The prevalence of obesity among children ages 6 to 11 increased from 6.5 percent in 1980 to 19.6 percent in 2008, according to the Centers for Disease Control and Prevention.

These alarming statistics are in large part due to increasingly sedentary lifestyles compounded by poor nutritional habits.

In an effort to promote a physically active lifestyle, the MultiCare Center for Healthy Living offers these tips to get people moving.

1. Take the stairs instead of the elevator or escalator.

2. Remember that all movement counts. Housework might not be fun, but it’s a great way to get moving.

3. Make social time an active time. When you meet a friend for coffee, take a brisk walk together before having your latte.

4. Walk the mall. Shopping malls are open every day, are well lit, even surfaced, and you won’t ever have to worry about getting wet or cold.

5. Need a break at the office? Take a walk around the block.

6. Park the car farther away from your destination.

7. Be active at home. Pull weeds, take on a home-improvement project or play with your children.

8. Try a new activity like yoga, Pilates, water aerobics or dancing.

9. Buddy up. Being active is much more fun with family and friends. Friends and family are a great system of accountability.

10. Make activity a priority. Like any work or social commitment, put exercise into your daily schedule. Block off time to be active and stick to your schedule! Be active 30 minutes a day, most days of the week.

There are so many ways to get and stay active, even if you don’t have a gym membership. Being physically active not only helps maintain a healthy weight. Studies show that regular physical activity can fortify your immune system, reduce the risk of disease, and prolong and improve the quality of your life. Evidence shows that regular exercise can:

• Improve blood cholesterol levels.

• Improve resting blood pressure.

• Improve body composition.

• Enhance glucose tolerance.

• Improve bone density.

• Enhance the immune system.

• Improve psychological function.

• Maintain muscle mass.

• Increase metabolism.

• Reduce anxiety, and improve body image and mood.

• Develop physical fitness.

• Promote weight control through caloric expenditure.

• Protect against health problems such as:

• Coronary artery disease.

• High blood pressure.

• Mature onset diabetes.

• Obesity.

• Bowel and breast cancers.

• Osteoporosis.

You don’t have to run marathons or hit the gym six days a week to be physically active. Moderate intensity physical activity is equivalent to brisk walking. For 30 minutes per day on most days of the week, a brisk walk – is enough to bring about real benefits in terms of promoting health and preventing illnesses.

The key to getting and staying active is finding a variety of activities, that you enjoy. Putting the fun back into exercise by doing activities that you enjoy will help you maintain an active lifestyle.

On the Web

• Center for Healthy Living: www.multicare.org/home/center-healthy-living

• YMCA of Pierce and Kitsap counties: www.ymcapkc.org

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Lori Tanner is director of the MultiCare Center for Healthy Living and Trixy Dorn is the community events and program coordinator. For more information about the MultiCare Center for Healthy Living, call 1-800-485-0205 or visit www.multicare.org/home/center-healthy-living.