It's All About Nutrition!

Healthy Lifestyles Include Exercise

Health professionals recommend engaging in a minimum of 30 minutes of physical activity at least 5 times per week. For cardiovascular fitness, the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) have updated the guidelines: for healthy adults under age 65, the recommendation is 30 minutes of physical activity at least 5 days per week at a moderate intensity, or 20 minutes of vigorous activity at least 3 days per week, and strength training at least twice per week.

For adults over age 65 and adults with chronic conditions, the guidelines are similar but have important differences such as including balance exercises and developing an exercise plan with a health professional.

For more information on these guidelines see the ASCM.ORG website.

Examples of physical activities are walking, running, biking, swimming, or gardening. You don’t have to perform the exercise(s) all at once; you can break it up into 10 – 15 minute segments during the day to total 30 minutes.

Keep in mind when starting an exercise program to start off small and gradually build up your activity to be longer, harder, or more frequent. Trying to do too much, too quickly invites injury.

Walking is a great exercise for people who are fit and not so fit. It’s a great stress reliever, keeps you in shape, and helps you feel good about your body image. Personally, I have started my own walking/exercise program and look forward to doing it. It didn’t start out that way, however. It was difficult to start especially living in an area where the winters are long and cold. You have to come up with some creative ideas to fit exercise in to your daily schedule. My exercise program consists of a combination of 30-minute brisk walks and 20-minute indoor aerobic exercise workouts for a total of 3 hours per week.

Here are some ways to get yourself to start moving:

* Walk with a friend or significant other — you can do some serious brainstorming!

* Take your dog for an extra walk — he/she will love the exercise too!

* Get a treadmill or an exercise DVD for walking if you prefer to workout in your home.

* Join a club to play your favorite sport or start an exercise program.

* Take a walk in the mall during inclement weather.

* Sneak in a walk during lunch breaks but NEVER INSTEAD OF eating lunch.

* Become a morning person and exercise before you go to work.

**Remember that warming up, cooling down, and stretching are all part of any exercise program.

**The ACSM also recommends muscle conditioning 2 – 3 days per week and stretching to maintain and increase flexibility – hold for at least 20 seconds and perform on most days of the week.

Before starting any type of exercise program, seek the advice of your doctor especially if you have any medical condition such as diabetes, high blood pressure, etc.