Staying active at any size

Physical activity may seem hard if you’re overweight. You may get short of breath or tired quickly. Finding or affording the right clothes and equipment may be frustrating. Or, perhaps you may not feel comfortable working out in front of others.

The good news is you can overcome these challenges. Not only can you be active at any size, you can have fun and feel good at the same time.

Research strongly shows that physical activity is safe for almost everyone. The health benefits of physical activity far outweigh the risks.1

If you have problems moving or staying steady on your feet, or if you get out of breath easily, talk with a health care professional before you start. You also should talk with a health care professional if you are unsure of your health, have any concerns that physical activity may be unsafe for you, or have:

Being active may help you live longer and protect you from developing serious health problems, such as type 2 diabetes, heart disease, stroke, and certain types of cancer. Regular physical activity is linked to many health benefits, such as:
• healthy bones, muscles, and joints
• lower blood pressure and blood glucose, or blood sugar
• a strong heart and lungs
• better sleep at night and improved mood

The Physical Activity Guidelines for Americans, 2nd edition defines regular physical activity as a minimum of 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking. Brisk walking is a pace of three miles per hour or faster. A moderate-intensity activity makes you breathe harder but does not overwork or overheat you. You should also do muscle-strengthening activities at least two days a week.

You may reach this goal by starting with five minutes of physical activity several times a day, five to six days a week. You could then gradually work up to 10 minutes per session, three times a day. If you do even more activity, you may gain even more health benefits.1

When combined with healthy eating, regular physical activity may also help you control your weight. However, research shows that even if you can’t lose weight or maintain your weight loss, you still can enjoy important health benefits from regular physical activity.

Physical activity also can be a lot of fun if you do activities you enjoy and are active with other people. Being active with others may give you a chance to meet new people or spend more time with family and friends. You also may inspire and motivate one another to get and stay active.

Did you know…some activity is better than none

Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples. The more you do, the greater the health benefits and the better you’ll feel.

To get the health benefits of physical activity, include activities that make you breathe harder and make your heart and blood vessels healthier. These aerobic activities include things like brisk walking, running, dancing, swimming, and playing basketball. Also include strengthening activities to make your muscles stronger, like push-ups and lifting weights.

The good news?

People of all types, shapes, sizes, and abilities can benefit from being physically active. If you have a disability, choose activities that work for you. Talk with your health care team about the amount and types of activities that are right for your ability or condition.

National Fitness Day

National Fitness Day is an opportunity to inspire and try new ways of becoming fit and healthy.

The day is dedicated to everyone – not just health enthusiasts. Step out and try a class that looks interesting. Zumba? Yoga?

Yes, try it for a day. Perhaps you only want to get out and stretch. Do it! Maybe you already have a nice routine but want to try something new. National Fitness Day is an excellent way to shake up your routine. And while you’re at it, bring a friend!

National Physical Fitness and Sports Month

Regular physical activity is good for everyone’s health, and people of all ages and body types can be physically active. National Physical Fitness and Sports Month is a great time to become more active.

Did you know that regular physical activity increases your chances of living a longer, healthier life? It also reduces your risk for high blood pressure, heart disease, and some types of cancer. Yet most people don’t get the recommended amount of physical activity.

Here are just a few benefits of physical activity:

  • Children and adolescents – Improve muscular fitness, bone health, and heart health
  • Adults – Lower the risk of heart disease, type 2 diabetes, and some types of cancer
  • Older adults – Lower the risk of falls and improve cognitive functioning (like learning and judgment skills)

Here are just a few ideas to increase physical activity:

  • Start by making small changes, like taking a walk after dinner or going for a bike ride.
  • Motivate teachers and administrators to make physical activity a part of every student’s day.
  • Identify youth leaders in the community who can talk to their peers about the importance of being active.

The Physical Activity Guidelines for Americans recommend that adults:

  • Aim for at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week. This includes things like walking fast, dancing, swimming, and raking leaves.
  • Do muscle-strengthening activities – like lifting weights or using exercise bands – at least 2 days a week.

Physical activity good is for everyone’s health. No matter what shape you are in, you can find activities that work for you. Together, we can rise to the challenge and get more active during the month of May!

During the month of May, we challenge all adults to get active every day!

Spring is here and it’s the perfect time for a 15 minute walk!

Did you know a 15 minute walk can change your body?

Most people are well aware of the countless benefits from regular exercise, however, most Americans simply choose not to exercise or workout in their spare time. Yet, studies show that exercise can buy you three to seven additional years of life! Exercise in the form of walking becomes an antidepressant; improves cognitive function, and there is now evidence that it may retard the onset of dementia.

1. Exercise can lower the risk of diabetes: A Harvard Nurses’ Health Study showed that women who walked for a half-hour daily experienced a 30% lower risk of diabetes. Walking was also found to be able to shrink dangerous abdominal fat, which can result in diabetes.

2. Walking lowers the risk of Alzheimer’s disease: Researchers at the University of Virginia Health System discovered men aged of 71 – 93, who walked more than a quarter mile daily had half the incidence of Alzheimer’s disease and dementia in comparison to participants who walked less.

3. Walking reduces high blood pressure: Researchers found that moderate walking lowers the risk of high blood pressure.

4. Walking helps digestion: Cancer Treatment Centers of America maintains that walking can improve your gastric mobility.

5. Walking reduces pain and enhances mobility: The American Heart Association published an article showing walking on a daily basis can improve mobility in people with PAD (peripheral artery disease).

6. Walking enhances bone health: People who exercise or walk on a daily basis have healthier and stronger teeth, boost bone density, strengthen their bones and lower the risk of osteoporosis, fractures, and spine shrinkage.

7. Walking improves cognitive performance: Studies show that regular walks boost cognitive performance in both children and adults.

8. Walking leads to longevity: Numerous studies have proven that regular walking lowers the risk of mortality.

9. Walking improves mood: A 2016 study showed walking at least 20 minutes daily boosts self-confidence and attentiveness, and reduces feelings of anger and hostility.

With benefits like these and warmer weather, there’s no reason not to get out and walk!

Here are some useful walking tips:

  • Pick a suitable pace, in order to burn calories, you need to walk about 3.5 miles an hour.
  • To burn more calories, try an incline walk (walking up Fairways Blvd. to the Clubhouse is an incline and my Fitbits register that walk as walking up six flights of stairs!)
  • Always wear flexible, low-heeled, cushioned, comfortable shoes
  • Walk with the shoulders down, the chin parallel to the ground, and looking straight ahead
  • Swing the arms while walking, bend them at 90 degrees and pump the shoulders.

You can start walking more by making some tiny changes into your daily routine:

  • Take the stairs instead of the elevator
  • Go for a short walk after lunch or dinner (walking with friends makes it more enjoyable)
  • Get off several bus stops before your destination when taking public transport
  • Always park your car a bit further and walk to the destination
  • Take your dog for a walk (my dog insists on walking three to five miles over the course of a day)
  • Listen to your favorite podcast or music and walk.

It’s recommended to use a pedometer or one of the wearable fitness trackers, to keep track and find out how far you normally walk. At first, you may be surprised to realize just how little you move each day. Tracking your steps can also show you how simple and seemingly minor changes to the way you move around during the day can add up. Plus, it’s motivating to see your steps increase throughout the day.”

We may never avoid becoming completely old, but we may delay the time we become old. We may look younger when we’re 70 and may live into our nineties.

Take a hike!

Today is officially National Take A Walk In The Park Day.

After a long busy day, a calming and therapeutic way to relax would be a nice, leisurely walk in the park. Taking a walk at a local park is an excellent way to clear one’s mind from the stresses of the day, re-energize and at the same time, to improve your health.

During a walk, you can capture a beautiful photograph, compose an original poem, have an uninterrupted conversation, lose track of time and run into a familiar face. How fun is that? Just think, when you take a walk in the park, all sorts of pleasant surprises can occur.

Go out for a walk in the park, you really don’t need to take a hike to enjoy nature’s beauty and being outside.

#TakeAWalkInTheParkDay