Are you too busy texting, friending and hash tagging to keep up with the other part of your “mobile” lifestyle: regular physical activity?
Regular exercise is important because it improves your overall health and fitness, and lowers your risk for many chronic diseases. The Centers for Disease Control and Prevention (CDC) suggests:
Two hours and 30 minutes of moderate-intensity aerobic activity, like brisk walking, every week.
Muscle strengthening exercises at least two days a week
Spread it out over the week so you don’t have to do it all at once. You can even break it up into chunks as small as 10 minutes to make it easier to fit into your day.
Breathe hard and break a sweat.
Aerobic exercise simply means you’re breathing harder and your heart is beating faster. For moderate-intensity aerobic exercise, you should also be breaking a sweat. Any of these activities count as aerobic exercise:
Doing water aerobics
Riding a bike
Mowing the lawn
You don’t need fancy equipment or a gym membership to stay active. The key to success is finding something you like that fits your routine so you’re more likely to stick with it for longer.
Get the same health benefits in less time.
Intense aerobic exercise means your heart is beating very fast and your breathing is hard enough that you can’t say more than a few words without pausing. You can mix moderate and intense activity to get the same health benefits in less time. Follow this rule of thumb from the CDC: “One minute of vigorous-intensity activity is about the same as two minutes of moderate-intensity activity.”
Resist and repeat.
Strength training should involve all your major muscle groups, like your legs, hips, back, chest, abdomen, shoulders and arms. If you’re doing push-ups, do them until it becomes hard to finish another one. 8-12 push-ups would make a set. Strive for two or three sets. Remember, strength training doesn’t count toward your aerobic activity total.
You could do any of these twice a week to reach your weekly strength-training goal:
Working with resistance bands
Using your body weight for resistance (such as push-ups or sit-ups)
Gardening (such as digging and shoveling)
Stay social and stay healthy.
Liking and sharing on the Internet can be entertaining, but you can enhance your social networking and get a health boost by joining a fitness group. Search the Internet to find groups for biking, swimming, running, hiking and many other activities you already enjoy or would like to try.
The road to good health is yours to travel. But you don't have to do it alone. Whether you're managing a health condition or making changes in your life like quitting bad habits or getting in shape - we can help. Check out our new classes and resources below. Contac us to set personalized health and wellness goals and learn about the programs available to you.
I'm busy working on my blog posts. Watch this space!