Exercise plays a crucial role in weight management. The American Heart Association recommends at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous activity level per week for adults. The recommendation for children is about 60 minutes of moderate-to-vigorous in tensity physical activity daily. It is also recommended to include muscle strengthening activities, such as resistance or weight training two times a week. Try to spread this exercise throughout the week.

Exercise may help to reduce chronic diseases such as obesity, type 2 diabetes, stroke, high blood pressure, dementia and Alzheimer’s, and several types of cancer. Some other benefits include:

  • Less weight gain, obesity, and related chronic health conditions
  • Better sleep, including improvements in insomnia and obstructive sleep apnea
  • Improved cognition, including memory, attention, and processing speed
  • Better bone health and balance, with less risk of injury from falls
  • Fewer symptoms of depression and anxiety
  • Better quality of life and sense of overall well-being
  • All types of exercise. Vary different kinds of movement, such as vigorous, moderate or light movement. Get your heart rate up with some kind of movement!
  • Limit sitting time. Break up time sitting at your desk with some light stationary exercises or alternate standing up and sitting down at your desk.
  • Set reminders to move. Set an alarm on your phone at the top of every hour to help you to remember to get in some movement.
  • Talk to your exercise specialist at CoreLife. Have a discussion with your exercise specialist about the type of exercise and duration that is best for you.
MODERATE-INTENSITY AEROBIC ACTIVITIESVIGOROUS-INTENSITY AEROBIC ACTIVITIES
Brisk walking (at least 2.5 miles per hour)Hiking uphill or with a heavy backpack
Water AerobicsRunning
Dancing (ballroom or social)Swimming laps
GardeningAerobic dancing
Tennis (Doubles)Tennis (Singles)
Biking slower than 10 miles per hourCycling 10 miles per hour or faster
Pushing a lawn mowerHeavy yardwork like continuous digging or hoeing

Even moving just a little bit throughout the day to increase your heart rate can offset some risks of being sedentary. We all need to start somewhere! Walking may be the best type of exercise to start with. Start with adding in 10 minutes a day, and work up to longer sessions as you get stronger to eventually get up to 150 minutes weekly (or as recommended)

Prepare for your workout:

  • Stay hydrated. Drink water throughout the day as well as before, during and after a workout
  • Energize yourself. When your energy is low, grab a healthy carb, like fruits, veggies or whole grains.
  • Limit saturated fats or too much protein. They digest more slowly and can take away oxygen and energy-delivering blood from your muscles
  • Schedule your workout. Include your workout in your planner right before or after a normal routine for you, like after school or before work.
  • Focus on breathing techniques. Focus on your breath. Breathe in through your nose and out through your mouth. This helps to bring oxygen to your brain and body.
  • Refuel. Consume lean protein, healthy carbs and plenty of water after your workout.

References:

todaysdietitian.com/newarchives/0420p50.shtml#:~:text=For%20adults%2C%20at%20least%20seven,may%20negatively%20affect%20overall%20 health.

cdc.gov/physicalactivity/basics/adults/index.htm

eatright.org/fitness/exercise/workout-ideas/spring-into-action

heart.org/en/healthy-living/fitness/staying-motivated/how-to-get-energy-when-youre-too-tired-to-workout

heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults