Movement

MOVEMENT!

We all need it, but it can be very personal as you figure out what works for you. Ideally you want to develop movement habits that include activities you enjoy. The goal is sustainable movement so make it fun! Think about what you loved to do as a child and maybe revisit those activities.

Aerobic activity (i.e. cardio) is a great way to keep your body active. Most adults should do at least 2.5 hours (150 minutes) a week of moderate-intensity aerobic activity, such as brisk walking, ballroom dancing, or riding a bike. If you prefer, you can do at least 1.25 hours (75 minutes) a week of high-intensity aerobic activity, such as jogging, aerobic dancing, or jumping rope. Do these activities for at least ten to twenty minutes at a time, spreading your aerobic activity throughout the week.

You should also do exercises that strengthen your muscles at least two days a week. Pushups, weightlifting, and working with resistance bands are all good ways to increase your muscle strength.

Remember: Some exercise is much better than no exercise. Even exercising just 10 to 15 minutes a day has major benefits for your health.

If you are over age 65 or have physical injuries or disabilities, talk to a health professional to help you design an exercise plan and reduce the risk of injury. The exercise plan will also consider your individual physical needs.

If you need to lose weight, the American College of Sports Medicine (ACSM) recommends at least 250 minutes (or 4 hours and 10 minutes) per week of medium-intensity physical activity. This amount of exercise may be needed for significant weight loss. It can also help to prevent weight regain.

DESIGNING YOUR OWN EXERCISE PROGRAM

An exercise program that includes aerobic activity, strength training, and stretching can help you increase fitness. I recommend setting goals, starting small and doing what you enjoy. The most important part - stick with it and make daily movement a long term habit.