Physical Activity: What 22 Minutes a Day Can Do for You

Regular physical activity is one of the most common behaviors people associate with a healthy lifestyle. We like to think of physical activity as anything that gets our body moving and raises our heart rate. Getting regular physical activity can help reduce chronic pain, arthritis symptoms, and can make everyday tasks easier. Getting in the habit of sustaining an elevated heart rate can have astounding effects on both our minds and bodies. Physical activity can fall under a wide range of exercises including walking, yoga, CrossFit, pilates, tennis, fitness classes, biking, and so many more.

Let's talk about the recommended requirements, and what they mean.

I know I need to work out, but how much?

The general physical activity requirements for adults are:

150 minutes of moderate-intensity aerobic activity per week

OR

75 minutes vigorous-intensity aerobic activity per week

AND

2 days per week of muscle-strengthening activities.

Aerobic exercise:

Aerobic exercises are helpful in strengthening muscles, improving immune function, balancing hormones, controlling weight, helping you breathe better, and improving cardiac function. Aerobic exercise is also an effective treatment for depression and improving mental health. This type of activity expends the greatest amount of energy.

Aerobic activity can assist in burning fat, building strength, endurance, and preparing your body for daily activities. It is recommended that we get 2.5 hours, or 150 minutes, of moderate-intensity aerobic activity per week. That is just 22 minutes of activity each day!

Here are a few aerobic exercises:

• Walking

• Swimming

• Biking

• Kayaking

• Skiing and snowboarding

• Dancing

• Hiking

• Running

• Jumping rope

• So many more ways!

Strength training

Strength training helps you build muscle mass, muscle strength, and tone, can strengthen your bones and reduce fracture risk, increase your metabolic rate, reduce weight, and can help with joint flexibility.

Here are a few ways to get your strength training in:

• Weight-lifting

• Resistance bands

• Calisthenics- bodyweight exercises

• Isometric exercises- static holds using your own weight, gravity, and muscles

• Carrying groceries

• Yoga

• Fitness classes

Make a plan and set goals:

The older we get the more difficult it can become to set aside time for physical activities. Our schedules can fill up quickly with all the demands from work, friends, and family. This is why it is so important to "pay yourself first" just like a financial budget, but with your time.

Where can you fit 22 minutes of activity into your day?

The best thing that you can do is write down a plan, set realistic goals, and create a routine that incorporates your goals into your daily life. This will ensure that you stay on track while also making physical activity something that becomes part of your lifestyle. Remember, some activity is better than none. Even if you start with 10 minutes today, that is 10 minutes more than you did yesterday!

Make sure your habits are not only manageable but also enjoyable. This helps keep your motivation with exercising.

Lifestyle Health and Wellness is open for appointments to discuss your physical activity goals and how to start you off with a plan for future success. We believe there is nothing more valuable than our time on earth, and that our health is our wealth.

Reach out today and begin your journey to enjoying the riches of a healthy lifestyle.

In good health,

Krista