Calories OUT — Move that Body!
Physical activity is anything that gets your body moving. How much activity is enough? Do you need to be a marathon runner to reap the benefits of exercise? No, research has demonstrated that for weight loss and maintenance, moderate - intensity activity appears to be most effective.
How much physical activity do I need?
According to the Centers for Disease Control and Prevention, It really depends on what your health goals are. Here are some guidelines to follow:
| Goal | Physical Activity Level for Adults |
|---|---|
| Reduce the risk of chronic disease | At least 30 minutes of a moderate intensity physical activity, above usual activity, most days of the week. |
| Manage body weight and prevent gradual unhealthy body weight gain | Approximately 60 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. |
| Maintain weight loss | At least 60 to 90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. Some people may need to talk to their healthcare provider before participating in this level of physical activity. See Getting Started with Physical Activity for a Healthy Weight for more. |
Cardiovascular activity involves exercises that get your heart pumping. It's all about moving your body and burning calories. The benefits from cardiovascular activities are far from scarce and can benefit your mind, body and soul. Cardiovascular exercise benefits include:
- Reduced risk of developing diabetes, hypertension, colon cancer, and heart disease
- Reduced blood pressure if you have hypertension
- Reduced feelings of depression, anxiety, and general negative mood
- Improved body image and self-esteem
- Weight control
- Enhanced ability to perform daily activities
There are plenty of activities that you can receive the benefits of exercise. Check out the list below:
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If you are performing these activities for the first time or have not exercised in awhile, remember to begin slowly and gradually, increasing the frequency, intensity, time and type of cardiovascular activity over a period of time. To assist you in reaching your goals with your cardiovascular exercise, review the F.I.T.T. Principle which is described below.
| F | Frequency | - The number of days per week you exercise |
| I | Intensity | - The level at which the body should be working |
| T | Time | - The time spent performing each activity |
| T | Type | - The form of activity |
Start with a warm up. Complete 5 - 10 minutes of light, aerobic activity (walking, bicycling, etc.) This will help your body to loosen up, and increases blood flow to your muscles.
Get moving with the FITT Principle.
- Frequency: Exercise 3 - 5 days per week
- Intensity: Exercise at 55% to 85% of your Maximum Heart Rate. To calculate your Maximum Heart Rate use this formula: 220 - Your Age = Max Heart Rate
- Time: Spend 20 - 60 minutes on each activity
- Type: Perform any type of activity that utilizes large muscle groups, is rhythmic in nature, and can be sustained for at least 20 minutes (e.g. walking, swimming, biking, and stair stepping.)
Don't forget to cool down. Like the warm up, complete 5 - 10 minutes of light, aerobic activity, like walking. This will gradually bring you heart rate and blood pressure back to resting levels, and allows your body temperature to regulate, decreasing the risk of fainting.
Not sure how to get started? LIVE FOR LIFE fitness specialists can help you set up an exercise program that works for you. To schedule an individual fitness consultation, call 684-31-36 (option 1). We are here to help!