“It is quite clear from numerous large-scale, well-conducted epidemiological studies that 30 minutes of moderate-intensity activity most days lowers the risk of premature death and many diseases, such as stroke, heart attack, Type 2 diabetes and many types of cancer,” said Ulf Ekelund, a professor specializing in physical activity epidemiology at the Norwegian School of Sports Sciences in Oslo, who has led many of those studies. She has extensively studied movement and health and helped draft the current national physical activity guidelines.įor practical purposes, exercise scientists often recommend breaking that 150 minutes into 30-minute sessions of speedy walking or a similar activity five times a week. ![]() I-Min Lee, a professor of epidemiology at the Harvard T.H. This monthly health and wellness column was written by Campus Wellness Coordinator Karl Lenser.“For longevity, 150 minutes a week of moderate to vigorous intensity physical activity clearly is enough,” said Dr. Find your activity niche and stick with it. Explore new group exercise classes or try hiking in a park you have not been to before. Find things you like to do and be consistent. Fun Factor: If the activity is not enjoyable, you probably won’t stick with it.Progression: As you become fitter and more comfortable with exercising, consider going from walking to jogging or simply increasing the pace on a bike ride or even join a cycling club or running club.Another great way to help keep you going is to try some group exercise classes. If you own a dog, then he/she can become your walking partner. ![]() Find a walking buddy at church or in the office. Partner Up! Working out with someone greatly increases the chances for becoming a consistent exerciser.Be sure to gradually increase your weekly activity time to minimize the risk for an injury. Studies show that your risk for certain chronic diseases declines as your fitness level increases. 150+: Once you begin to regularly achieve your goal of 150 minutes of activity within a week, please feel free to go beyond that time.Your body has over 600 muscles, and they are designed to be used! Benefits include a faster metabolism and less risk of developing diabetes, osteoporosis, and hypertension. Muscle Up: The benefits of doing just 20 minutes of resistance exercise three times a week are impressive.Be patient with yourself and don’t force the activity. As the weeks continue, gradually increase the time of activity and the number of minutes per week until you eventually achieve the 150-minute goal. Start Slowly: If you are new to exercise, be sure to start slowly so you reduce the chance of getting injured.Check out for more information on our group classes on campus. This is why group exercise classes are helpful because most folks will work harder if they are in a class environment. Your body will adapt to the increased workload that you give it. Your heart will become stronger, and you will burn more calories as well. Intensity is Good: As your fitness levels improve, don’t be afraid to ramp up the intensity when you walk, cycle, swim, etc.Who really needs to spend an entire 60 minutes eating lunch? The little chunks of calorie-burning activities add up. If the weather is conducive, go for a walk during your breaks during the workday. Wash the car by hand and save some money at the same time. Take your dog out for a walk as they need exercise, too. ![]()
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