Physical Activity- It's for Everyone
Regular physical activity is important for everyone, but many of us are not getting enough.
According to the Centers for Disease Control and Prevention, regular physical activity can help to:
- Manage your weight
- Reduce the risk for heart disease & stroke
- Reduce the risk of type 2 diabetes
- Reduce the risk of some types of cancer
- Strengthen your bones & muscles
- Improve your mental health & mood
- Decrease your risk of falls and make it easier to do daily activities
- Increase your chances of living longer
How much exercise is enough?
For adults to reap all of these great health benefits, they should do both aerobic "cardio" and muscle strengthening exercises each week.
Adults should get a minimum of 150 minutes of moderate intensity aerobic activity every week. To break it down, this is at least 30 minutes of cardio, 5 times per week. This could be brisk walking, bike riding, doubles tennis, pushing a lawnmower or doing water aerobics. The 30 minutes doesn't have to be all at once, 15 minutes twice per day will provide the same health benefits.
Adults should also strengthen their muscles at least twice per week. Activities that work all the major muscle groups include lifting weights, heavy yard work & yoga.
Children & adolescents:
It is recommended that children & adolescents do at least 60 minutes of physical activity each day, including both aerobic and muscle strengthening exercises.
Aerobic "cardio" exercises include: brisk walking, running, biking, swimming, jumping rope as well as sports. Some muscle strengthening exercises include: gymnastics, swinging from playground equipment, modified push ups or sit ups.
A few tips to get started:
- Always talk to your doctor before starting an exercise program, especially if you have any health problems.
- Take it slow. Start by doing more exercise than you currently do and build up to these recommendations.
- Look at your busy schedule and plan in 30 minute exercise sessions so that it is more likely to happen.
- Have an indoor and outdoor exercise plan- don't let bad weather get in the way of your exercise routine.
Lining Up a Fitness Plan
By Gary Gillis
"It Happens Every Spring" happens to be the title of an old baseball movie. The plot centers on a college professor who, while working in his lab, witnesses a baseball come crashing through the window, smashing a number of beakers and vials. The resulting mix coats the ball and the professor discovers that the ball now repels wood. Of course, he then runs off, becomes a pitcher for the St. Louis Cardinals and leads them to the World Series. Yeah, he was cheating, but as a kid I was enthralled by the notion that this secret formula could give the professor an edge.
What happens every spring for me is that I come out of a winter of relative hibernation and discover that my hand was not very effective at repelling food. And since an invitation to attend camp with the Red Sox was not forthcoming, I've fallen behind in my quest to be in better shape by spring. If only I had a secret weapon to melt away the pounds and firm up the flab!
"If is sounds too good to be true, it probably is." That's the word from Sandra Allonen, a registered dietitian at Beth Israel Deaconess Medical Center. "I see the ads about fat-burning pills and I read stories all the time about the next 'miracle diet.' There's a lot of misinformation out there."
It turns out that there are indeed formulas to follow for better fitness. They're just not secret.
"Diet and exercise are key. I use the analogy of a car. If you tune up your car regularly and put good fuel in, your car will run better and last longer. If you tune up your body regularly with exercise and eat better foods you are going to run better too," says Allonen.
Speaking of running, it is one of the more popular activities for folks starting or re-starting a fitness program. Keep in mind that you don't have to go out and run 5 miles. You don't even have to run. Starting slow is smart says Alison Katz, a physical therapist at Beth Israel Deaconess Medical Center.
"You really want to build up your activity sensibly. Trying to do too much, too fast can actually set you back."
Think about major league pitchers. Even though most of them have been working out in the off-season they don't go out and throw nine innings on their first day of Spring Training. They follow a supervised plan to work their arm, along with the rest of their body, into shape.
Katz says that training errors such as improper shoes or poorly planned workouts frequently lead to injury. "We suggest increasing your distance no more than 10% a week. It's also a good idea to have a well-rounded fitness plan. Having weight training along with the cardio activities is essential," she says.
Both Katz and Allonen agree that setting small, achievable goals is one of the best ways to stay on track. "Start by drinking more water instead of a soda," suggests Allonen. "If the thought of giving up snack foods sounds impossible, try a snack-pack size to help you control the portion or bring one piece of fruit to work with you each day."
"You don't have to join a gym," says Katz. "There are a number of ways you can incorporate more healthy activity into your day and it won't cost you a thing. You can get off the bus a stop or two early and walk. Maybe you walk up one or two flights of stairs instead of taking the elevator. That's a great start."
Ideally you want it to be enjoyable. So if you don't like running, try biking. If you hate broccoli, peel a carrot. The goal is to have good eating habits and exercise become a regular part of your routine - season after season.
"I've found that having somebody to run or walk with helps me to stick with it. We can encourage each other," suggests Katz.
Enlisting teammates in this fitness effort adds a layer of accountability that can also help when those tough days come along, as they undoubtedly will.
"When you're not the only one saying 'No thank you' to the piece of cake at the office birthday party you don't feel so deprived," says Allonen. "And I always remind my patients not to beat themselves up if they do surrender to temptation once in a while. Let's try to do better next time."
There is no better time than the present to walk confidently to the plate, fill it wisely, and take the occasional run home. It's a new season. What do you say we get started?
Beth Israel Deaconess Medical Center is the official hospital of the Boston Red Sox. For advice about your own medical care, ask your doctor.