Let's Get Physical, Physical

“Increases in physical activity among middle-age and older adults were linked to a lower risk of all-cause mortality, and death from cardiovascular disease and cancer, according to a study in The BMJ, The study data suggested that at least 150 minutes of moderate-intensity physical activity each week could prevent almost half of deaths associated with being sedentary.”- Medscape (6/28/19)

Realizing now that I may not have spelled out the Physical Activity Guidelines in detail yet on my blog…oops! Better late than never. If we know what these guidelines entail, it might be easier for us to set specific goals for increasing our physical activity! So, let’s start with the research behind the guidelines:

• Regular physical activity reduces the risk of adverse health outcomes

• Some activity is better than none; more is better

  • Additional benefits occur as the amount of physical activity increases

• Most health benefits require 150 minutes/week of moderate-intensity physical activity

• Both aerobic and muscle strengthening activities are beneficial

• Health benefits apply to people of all traits

Now, let’s move onto the specific guidelines themselves:

Aerobic

• 150 minutes of moderate-intensity aerobic activity per week

  • 30 min/day x 5 days/week

• OR 75 minutes of vigorous-intensity aerobic activity per week

*Moderate-intensity aerobic activity: able to have a conversation. Vigorous-intensity: only able to say one or two words.*

Muscle-strengthening

• Involving all major muscle groups

  • Legs, hips, back, chest, abdominal, shoulders, arms

• 2+ days per week

For additional health benefits:

• 300 minutes moderate-intensity aerobic activity per week

• 150 minutes vigorous-intensity aerobic activity per week

Feeling overwhelmed? No reason! Episodes of activity that are at least 10 minutes long count towards meeting the Guidelines. So if your schedule doesn’t allow for a one, 30-minute time block, shift your focus to be on three, 10-minute sessions. If you are currently inactive, start with a small amount of physical activity (whatever seems feasible at the given time). Slowly increase activity over a period of weeks to months, until successfully meeting the Guidelines. Tips for success in this process include a) choosing an activity that is ENJOYABLE and fits your lifestyle (if you enjoy the activity, you are more likely to stick with it long-term) and b) finding social support (we all need our own personal cheerleaders, someone to hold us accountable for reaching our goals!).

If you are in need of your own personal cheerleader, someone to guide you in setting incremental goals that will ultimately lead to meeting the Physical Guidelines for Americans, or someone to instruct you in what specific exercises to include in your times of activity (especially with strength-training workouts), rumor has I can be ALL THREE of these people! 😉 If you are searching for someone to fill any of these roles, schedule your FREE intro call today!