How much exercise do I need?
So, you're focusing on exercising more. Fantastic!! But, how much is the recommended amount of physical activity anyway?
According to the U.S. Department of Health and Human Services. Physical Activity Guidelines for American Adults should work towards the flowing physical activity goal: 150- 300 minutes of moderate-intensity, or 75 -150 minutes of vigorous activity weekly. PLUS, two or more days per week of strength training (unless medically contraindicated).
It’s great to find activities that you already enjoy doing as opposed to forcing yourself to do exercises that you don’t like. Don't force yourself to pick up long-distance running if you know you don't like to run. You're less likely to stay consistent. There are many other ways to be active (hiking, cycling, dancing, walking just to name a few). Be creative and find something you enjoy. Most importantly, find something you can stick to!
It is also important to be mindful of sedentary activity and reduce it as much as possible!
This can be a huge challenge especially if you are working from home or have a relatively sedentary job that has you sitting for hours on end. Unfortunately, this is a very common issue for many in the U.S. This is partly due to technology and our modern lifestyles. According to the American Heart Association, physically active jobs now make up less than 20% of the workforce. Yep, your math is right! That leaves over 80% of us with sedentary jobs!!
Unfortunately, this inactivity takes a toll on our health and increases our risk for all-cause mortality (death from any cause). Research supports that more than 10 hours of sedentary time per day increases the risk for cardiovascular disease. So, yes, it is important to get exercise. However, it is also important that we reduce our physical inactivity.
Tips:
•Track your steps. I know you hear it all the time. "I gotta get my steps in." But, are you tracking them? Kudos if you are! Remember the minimum goal is typically 10,000 steps /day.
•You can also try setting an hourly timer at work to help you remember to move. Fitness watches and Apple watches come with these features to remind you to move. Listen to those alerts! Take a break to walk for a few minutes, do some air squats, jumping jacks, push-ups, fill your water bottle, etc. Just try to move more throughout the day.
Now, those are the general physical activity guidelines for a healthy lifestyle. Remember, your amount and type of exercise will vary based on your weight loss and fitness goals. But, it's great to establish a baseline and adjust from there.
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