When people are trying to make changes to their health, most start with exercise. Many ‘experts’ will claim a specific set of movements or types of exercise are optimal for specific health and fitness goals. The reality, when it comes to physical activity, is whatever you are able to do on a daily basis, for a certain amount of time each time, is the one that is truly optimal for you. Whether this is swimming, walking, lifting heavy things or hiking in the hills; getting in the movement every day, is what counts. Hopefully it’s something that you also find joy in, because it’s hard to engage on a daily basis with something that you don’t enjoy. Most people don’t know what the US Office of Disease Prevention and Health Promotion guidelines are, but they were updated a few years ago and are a good goal to work towards. They state that for maintaining a healthy lifestyle for an adult one should get:
- 2.5-5 hours a week of moderate-intensity activity (eg, get your heart rate up above 100bpm)
OR
- 1.25-2.5 hours a week of vigorous-intensity aerobic physical activity (eg running)
OR
- A combo of the above!
So, this breaks down to 21-43 minutes per day of moderate-intensity activity or 7.5-21 minutes of vigorous-intensity aerobic physical activity. The other point I want to emphasize is that this is the total time needed per day: you do not need to do 40 minutes of moderate activity all at once! You can break it up to four 10 minute sessions throughout the day. Or however it works throughout your day. When starting out with including more physical activity, first identify what movements you enjoy doing. Secondly you want to look at your daily schedule and figure out where you will schedule that activity. One of my favourite personal accountability tricks is getting a calendar, writing out your plan for the week and then giving yourself a fun sticker each day when you meet your goal. There is a little sparkle you can get from the reward of checking off the activity or giving yourself a prize for the incremental accomplishments along the way.
Why is physical activity important? There are natural endorphins that you release when you exercise, that actually helps combat depression or dysphoric mood. Getting in physical activity also helps increase your rate of metabolism, which improves your insulin sensitivity and thereby improving your blood sugar. There are even certain styles of training that can be utilized to help suppress appetite, which can help with weight loss. And lastly, if done at the right time of day, it can help you get to sleep on time and improve quality of sleep.
Coach Sarah, FNP-BC, MSN