Make May a Month of Movement
May is National Physical Fitness and Sports Month! Are you moving as much as you should be?
The American Heart Association recommends getting at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both every week. Aerobic activity is often referred to as “cardio” activity that gets your heart rate up.
Moderate intensity cardio activity is getting your heart rate up but only to a point where you’re still able to hold a conversation. This can include brisk walking at 2.5 mph, water aerobics, gardening, biking slower than 10 mph, and many other activities.
Vigorous intensity activity requires more effort than moderate intensity and might mean you are unable to hold a conversation when doing the activity. This might include running, swimming laps, yardwork, or biking more than 10 mph.
With this, you should also include moderate to high intensity muscle-strength activity like resistance exercises or weights at least two days per week.
The American Heart Association reports that spending too much time being sedentary can be harmful to your health. By incorporating more aerobic and strength exercise in your daily life, you can potentially reduce the risk of developing heart disease and type 2 diabetes, reduce or improve high blood pressure, keep your weight at a healthy place, and prevent bone loss that can eventually lead to osteoporosis.
Being active can also reduce symptoms of depression and anxiety, result in a better quality of life and overall well-being, improve cognition, and improve bone health.
By incorporating these movement recommendations into your lifestyle, you will be doing your part to take control of what you can to offset some of the risks that come with being sedentary.
If you are just starting out, put less focus on the intensity and more emphasis on moving. Even if it’s just for 5 minutes… it’s more important to start small than it is to overwhelm yourself with big, unattainable changes. Getting started is often the hardest part. If you are unsure where to start, reach out to our TEAM Dietitian. It is also recommended to speak with your doctor before beginning any kind of new activity regimen.
Here are some helpful links if you would like to read more about fitness and physical activity.
