GET ACTIVE - newsletter article

This is the perfect time of year to get moving. Pick an activity that you will enjoy. You may get a workout partner or a group of friends to increase motivation. Physical activity is any activity that gets the body in motion including walking the dog, doing yard work, and exercising.  Exercise is something structured and has repetitive motion like an aerobics class, a bike ride, tennis lessons, weight training, etc. ³
 
The American College of Sports Medicine (ACSM) and American Heart Association (AHA) now recommend 30 minutes of moderate-intensity activity 5 days/week.¹  Moderate activity can be anything that increases your heart rate to at least 60% of your maximum heart rate (mhr=220 - your age). Examples of moderate-intense activities include: climbing stairs, cutting grass, mopping a floor, playing social tennis. If you are unable to do 5 days of activity, the ACSM recommendation is for 3 days of vigorous-intensity cardio for 20 minutes. In addition, you will need to perform 8-12 repetitions of 8-10 different strengthening exercises 3 days a week. Vigorous cardio can be anything that increases your heart rate to at least 70-80% of your maximum heart rate. Examples of vigorous cardio are: running, fast dancing, kickboxing, aerobics.  Examples of strengthening exercises are: squats, bicep curls, core exercises, calf raises and push-ups. If you are over 65 or have a chronic condition, the recommendation is the same for the cardio activity, but the weight training can be reduced to 2 days.
 
Always consult your doctor before starting a new routine if you have any health conditions or have not previously been active.
 
Here’s an easy tip: the 20-30 minutes can be split up into smaller segments during the day (i.e. 10 minutes of mopping, 15 minutes of a brisk walk, and 5 minutes climbing up and down the stair). Also, be sure to drink lots of water.
 
Exercise, or physical activity, can provide many health benefits and improve one’s overall quality of life. This applies to both healthy individuals and those with a chronic disease or illness.² (see Appendix A for benefits)
 
Some people need to schedule their exercise into their daily routine. Set personal goals or keep an activity log to track your progress as you go.   Whatever works for you, just get going. Stay safe and remember to use protective equipment when warranted. For questions or concerns, contact us at A Step Ahead Physical Therapy.

1. American College of Sports Medicine. ACSM, AHA SUPPORT  FEDERAL  PHYSICAL ACTIVITY GUIDELINES. 2008.

2. Hacker, E. Exercise and Quality of Life: Strengthening the Connections.  Clinical Journal of Oncology Nursing. 2009. 13:1. 31-39.
3. National Institute on Aging. Exercise & Physical Activity. 2009. 
 
 
Appendix A
 
Benefits of Exercise include:
Reduction in symptoms of many chronic medical problems such as Heart Disease, Osteoporosis, Diabetes and Degenerative Joint Disease
Improves Health and Functional status
Improves or Maintains your Strength and Fitness level
Keeps Weight under control
Improves Blood Cholesterol
Prevents and manages High Blood Pressure
Prevents Bone Loss
Helps Manage Stress and Decrease Fatigue
Decreases the Risk of Falling and reduces Physical Disability
Improves your Balance
Counters Anxiety and Depression
Increases Enthusiasm and Optimism
Decreased Risk of developing Diabetes
Increases Muscle Strength which allows a greater capacity for other physical activities
Improves Self Image
Boosts your Overall Energy Level
Improves the Ability to Fall asleep quickly and Sleep Well
Provides a way to Share Activity with others and meet new people
Helps Delay or Prevent Chronic Illnesses and Diseases associated with Aging (high cholesterol, high blood pressure, heart attack, stroke)
Maintain your Quality of Life and allows you to remain Independent Longer
Decrease in Health Care Costs