Move with Me
With the pandemic closing gyms some of us are missing out on the benefits of regular workouts and the community it provides. On my social accounts I recently posted a 3 part “at-home” exercise program using common household items so that we could keep our body moving!
For adults, it is recommended that for substantial health benefits we complete:
150 -300 minutes of moderate intensity aerobic activity
OR 75-150 minutes a week of vigorous intensity aerobic activity
AND 2 or more days/week of moderate or greater muscle strengthening that involve all major muscle groups
Older adults, pregnant women, and people with a disability or injury need the same amount but if you can’t do 150, move as much as you can. You can read more specific here.
What defines intensity of exercise?
Moderate intensity is defined as you’re breathing hard but can still have a conversation easily which could be walking, cleaning, or playing with your kids
Vigorous intensity is defined as you can only say a few words before you have to take a breath which could be a steep hike, swimming, running
Why should I exercise?
Immediate health benefits include reducing anxiety and blood pressure, improved sleep and insulin sensitivity
Long term health benefits are numerous and include:
Cancer prevention including bladder, breast, colon, endometrium, esophagus, kidney, stomach, & lung
Reduces the risk of dementia, high blood pressure, stroke, type 2 diabetes, depression
Improves bone health, physical function, & quality of life
Reduces risk of falls and injuries from falls in older adults
Reduces the risk of postpartum depression in pregnant women
Need some ideas to get moving?
Create a plan to fit activity into your day and stick to that plan. Sometimes just getting started is half the battle. Click here for a planning tool.
Find an accountability partner to check in with a couple of times a week. Motivate each other, give yourself some grace for when life interferes, and get back on track!
Guess what?! Playing with your kids, cleaning, walking your dog, and yard work counts! Just the other day I walked 6 miles by lunchtime just by picking up the house and filtering the never ending laundry. Physical activity doesn’t mean you have to go out and run a marathon!
Aerobic physical activity is sometimes a mental game. Set up mini-goals. You don’t have to have a go big or go home mentality. When running, on hard days sometimes it’s about getting to the next stop sign or to the end of song. Yay! I made it and then it’s onto the next goal, pushing myself a little more each time.
Use technology to your advantage. Many businesses are streaming their classes for free or a fee. Check out YouTube. Maybe even do a zoom workout with friends where you rotate ideas for a bootcamp style workout.
Find resources in your community. Here in Charlotte my husband works out with F3, a men’s group that combines fitness and fellowship. There is also the women’s version called FIA. Both of these groups are free!
Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services: 2018.
I hope this post helps you take a step in the right direction to move towards your Meaningful Movement ❤️
