The goal of this week is to add more movement to your day. Not all movement has to structured exercise for you to receive benefits. Simply adding a 10 minute walk to your day can aid in decreasing body weight, body fat, and body mass index, as well as increasing oxygen consumption. The American Heart Association has set out recommendations for physical activity in adults. In order to improve overall cardiovascular health, they suggest getting 150 minutes of moderate exercise per week, 75 minutes of vigorous exercise per week, or a combination of the two. If you split this up into 5 days of exercising, this is only 30 minutes a day. Benefits can also be experienced if you break these 30 minutes up into two or three 15 or 10 minutes throughout the day.
Moderate intensity exercises include walking fast, riding a bike on level ground, doing water aerobics, playing doubles tennis, and pushing a lawnmower. Increasing the intensity to vigorous will allow you to burn more calories at a faster rate. Vigorous activities include jogging or running, swimming laps, riding a bike on hills, playing singles tennis, or playing basketball.
Combing the cardiovascular activity with strength training activities 2 or more days per week can help combat health conditions and diseases, improve mood, memory, and performance, boost energy, promote better sleep, and improve self-confidence.
Get up and move today!