Exercise
Physical activity is good for us. It can lower or stabilize blood pressure, lower resting heart rate, improve cholesterol levels, control blood glucose levels, improve self-esteem and mood, reduce feelings of anxiety and depression, and decrease the risk of developing diabetes, heart disease, some cancers, bone and joint problems and premature death. Incredible!
How much physical activity do I need?
Current research suggests that 30 minutes of moderate intensity activity almost everyday is enough to improve health. Fortunately, the 30 minutes doesn't have to be all at once. Two 15-minute sessions or three 10-minute sessions all appear to give the same health benefits as 30 mintues of continuous activity.
If improving fitness is your goal, the frequency can be less often but the session needs to be more intense. The following are the recommendations for improving aerobic or cardiovascular fitness:
- Frequency: 3-5 days per week
- Intensity: Somewhat hard to hard
- Duration: 20 - 60 minutes
- Type: Walking, jogging, biking, swimming--anything you enjoy!
Daily activity should be the base of any physical activity program. Be as active as you can as often as you can.
- Take the stairs
- Walk or bike to work
- Walk across campus instead of taking the bus
- All activity counts!
Top Tips for Fitness:
- Set realistic and specific goals for yourself. Write down how you can accomplish them!
- Choose activities you enjoy.
- Read up on fitness, exercise and physical activity--know the facts!
- Wear good shoes.
- Keep a journal or activity log to record your progress.
- Schedule time for physical activity.
- Make a list of the reasons you want to be active. Keep as a reminder.
- Workout at home--no need for a gym membership.
- Make changes gradually!
- Evaluate your fitness--get a fitness assessment periodically to gauge your progress.
