Fitness
Or “Just Move!”
“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” Edward Stanley
Getting and staying fit does not have to involve hours a day at the gym. But it also will not happen with hours a day in a chair. The most important thing to do is Just Move!
Movement burns calories, increases muscle tone, strengthens our hearts, and decreases the incidence of every major disease. There should be a good reason why we are not doing it.
Walk
Walking is the easiest and most accessible form of exercise. Most everyone can do it. But here is the key: pick up your pace. You should be exercising at a pace that is moderately to extremely difficult (once cleared by a physician). You can also do short bursts of harder exercise, followed by a short recovery. Make this at least a 1:1 ratio. For example, walk as fast as you can for two minutes, followed by two minutes of slightly slower walking.
Even squeezing short intervals of walking into your day can benefit your health. Fit City Challenge of Meckelenburg County recommends holding “walking meetings” instead of having two or three co-workers sit in a conference room. Or take 15 minute walk breaks during your work day. Taking the stairs instead of the elevator will also get some needed movement into your day.
Swim
Swimming is non-impact, so is good for those with joint problems or other lower body injuries. There are also many good aqua-aerobic classes for those who prefer a group setting, or don’t like to swim.
Bike
Have we done a triathlon yet?
Biking is not just for kids. It is another non-impact exercise that needs only one piece of equipment (okay, two with the helmet). Bikes can be purchased from a bike shop or a second-hand shop. There are also many indoor cycle classes available. Follow the same principle as walking: work hard enough to get your heart pumping.
Weights
Lifting weights is one of the best ways to increase metabolism. It also helps prevent injuries by strengthening muscles around the joints. Muscles naturally atrophy (or weaken and get smaller) with age. Lifting simple dumbells is the best way to prevent that, as well as prevent weight gain.
Click on the link below for exercises complete with pictures:
http://www.sport-fitness-advisor.com/dumbbellexercises.html
How Much Exercise is Enough?
For good health (not weight loss), the American College of Sports Medicine recommends 150 minutes of moderate physical activity a week.
- 30 minutes a day of activity and 10 minutes of stretching 5x/week
OR
- 20 minutes of vigorously intense activity 3x/week
AND
- 8-10 strength training exercises with 8-12 repetitions of each exercise 2x/week
For weight loss and maintenance, and expanded health benefits, the recommendations are 60-90 minutes/day. This can be all at once, or accumulated from shorter bouts throughout the day.
