Scientific evidence shows that frequent, moderate-to-vigorous-intensity exercise during the week plays a significant preventative role in cardiovascular disease, type 2 diabetes, obesity and some cancers.
Current research findings reveal that too much sitting during the day is detrimental to a person’s health. ACSM has created and curated several resources for those wishing to reduce their sedentary behaviors, as well as for those treating and training patients/clients who live a sedentary lifestyle.
Check out the ACSM’s Exercise is Medicine article, “Being Active for a Better Life”
Here are some highlights:
Did you know that not getting enough physical activity can result in the same health issues caused by smoking or being overweight?
Moving more often:
- Improves your mood and sleep
- Slows down the effects of aging
- Lowers the risk of heart problems, high blood pressure, Type 2 diabetes and many kinds of cancer
- Helps maintain your immune system, which may help to lower the risk of infection, lessen symptoms and speed recovery from various illness
- Help keep your mind sharp as you get older and lowers the risk of dementia and Alzheimer’s
- Increases your energy and simply makes your life better
When you get started
Keep it simple:
Sit less, move more. Park your car a little farther away when you go to the market, push your child in her stroller when you walk around the block, skip the elevator and climb the stairs.
Be Active with a friend:
Go on hikes with a friend. Take a group exercise class with a friend. Invite a friend for a walk in the mall.
Check your health:
If you have health issues or have been sedentary for a long period of time, talk with your health care provider before you get started. Do you have muscle or joint problems? Your physician may want you to do physical therapy before beginning an exercise program.
Download an app on your smart phone or get an activity tracker to measure your progress and stay motivated. Count your steps. Try to build up to 7K – 9K steps during the first two weeks.
Aerobic Activity: Get your heart rate up and get your lungs pumping. Build up to doing at least 150 minutes/week of moderate intensity activity, 75 minutes/week of vigorous activity or a combination of both.
Strength Training: Workout with weights or resistance bands will make you stronger and help improve your overall health. Strength training makes those daily activities like lifting laundry baskets or yard work safer and easier.
Click on the link for more detail on What? How often? How hard? How much?
Here are some other types of Physical Activity:
- Yoga, Tai Chi, Pilates
- Flexibility exercises
- Balance exercises
Change lives. Start with your own. Be Active for a Better Life. Share this information with a friend.