Benefits and Strategies for Adding Activity to Your Day By David Greenwalt See the resources at the end of this document for at- home, beginner cardio and strength training instruction, videos and kits. We recommend a minimum of three days of physical activity per week for all people. For those who desire weight loss we recommend at least five days of physical activity per seven days. What counts? Any planned physical activity that causes you to sweat OR increases your breathing rate AND that is somewhat hard, hard or very hard for the purpose of improving physical fitness. You should not count warm-ups, cool-downs, stretching or the first five minutes of any resistance or cardio There are three chapters in training. The Leanness Lifestyle book devoted specifically to Logging, tracking and viewing your activity is easy with exercise. They are Chapter the Leanness Lifestyle University (LLU) online campus 13: Benefits of Regular tools. Just select from the pull-down menu of activities Physical Activity, Chapter 14: that fit the definition above and enter the minutes you Resistance Training for spent performing it. Everyone and Chapter 15: Aerobic Lifestyle Prescription. Make sure you own the book. You can purchase it in paperback or Kindle format directly from Amazon.com Being physically active is important. It can help you feel better, acts as a natural anti-depressant, improves your immune system and will improve your health. There are many fun things that you can do to be active by yourself or with family or friends. Research has shown that you'll be much healthier if you regularly accumulate 30 minutes of moderate physical activity over the course of a day. You can do 30 minutes all at once or 10 minutes at a time, three times a day. If you are not used to being active, start out slowly and work up to 30 minutes a day. Maybe you walk 10 minutes before breakfast and again at noon and again sometime after dinner. If you want Log your activity online by mousing over the ACTIVITY more benefit, go a little longer. TAB and clicking on the Activity Log link. Soon you will see charts and reports that will make the process fun, motivational and educational. LLUniversity.com TIP: Maybe you continue to watch three hours of Improves functioning of immune system television, if this is your norm, but you walk around Reduces risk of becoming diabetic the house during commercials. Or you make a pact Controls body weight that you won’t watch television unless you are Helps weight loss exercising. Many people put their treadmill, elliptical or Promotes loss of body fat other cardiovascular equipment in the room where Promotes loss of dangerous abdominal fat they watch television for this purpose. This can make a Necessary for maintaining weight loss dramatic difference in your overall activity Prevents depression accomplished each day. Improve your outlook! Prevents anxiety Improves immune system No matter what your age or how inactive you have Makes heart stronger been, you can decide to be physically fit. Even if you Reduces blood clotting dislike vigorous exercise - or have tried and failed Can reduce falls in the elderly more times than you care to remember - you can Reduces risk of osteoporosis make regular physical activity part of your life. The Improves functioning in arthritis patients point is not to make physical activity an unwelcome chore, but to take advantage of every opportunity you Be Patient have to be active. Physical activity can be your solution to feeling tired, bored, and out of shape. With more Start easy and progress gradually. You may only be physical activity you may feel less stressed! able to go 5 or 10 minutes when first starting. Gradually work up to the full 30+ minutes. When you Other Benefits of Physical Activity can easily complete your 30+ minutes, then you can gradually increase intensity if you wish to develop Reduces blood sugar levels higher fitness levels. Increases metabolic rate after workout Improves mental health It may have taken you years to get out of shape. Don't Increases self-esteem and self-concept try to get back into shape overnight. Give your body Increases well-being time to adapt and strengthen. If you're under age Increases quality of life 35 and healthy, you don't need to see your health Reduces depression care provider before starting a moderate- Reduces anger intensity activity program. If you are male and Reduces anxiety over age 40 (or female and over age 50) and plan Helps cope with stress to begin a vigorous physical activity program, Improves vitality and "energy" consult your physician. Other conditions that Improves sleep indicate a need for medical guidance are: Aids relaxation Can help quit smoking and reduce customary • Diabetes weight gain • Obesity Can help stick with dietary changes • Heart problems Builds muscle tissue • High blood pressure Increases metabolism • Family history of early stroke or heart attack deaths Improves pain tolerance • Frequent dizzy spells Improves some hormonal functions • Extreme breathlessness after mild exertion Improves blood flow to the brain • Arthritis or other bone problems May enhance cognitive functioning • Severe muscular, ligament, or tendon problems May aid recovery from substance abuse • Smoking Burns calories Increases life expectancy. Active people live 2- Remember that vigorous exercise involves minimal 10 years longer. health risks for people in good health, or for those Improves overall quality of life following a doctor's advice. Far greater risks are Reduces heart attacks by about 50% associated with inactivity and obesity. Reduces strokes Reduces blood pressure Go Easy Reduces risk of becoming hypertensive (having high blood pressure) When you've chosen an activity, ease into it. Give your Reduces triglycerides (fats in blood) heart and muscles time to warm up for more vigorous Increases HDL (good cholesterol) activity to follow. The same is true for the end of the Reduces risk of colon cancer activity. Cool down gradually with easy walking, Possibly reduces risk of breast cancer stretching, or other lower intensity activity. Possibly reduces risk of prostate cancer LLUniversity.com Exercise at a level you can maintain for 10 to 30 Move your body! minutes without undue strain or fatigue. A moderate intensity activity should feel "fairly easy to somewhat Change your habits by adding activity to your daily hard" and make you breathe deeply but not be out of routine. Any movement you do burns calories. The breath. You will feel warm and sweat moderately. more you move, the better. Check out some of these However, you should not feel any burning sensation in simple activities to get you started today. your muscles. When first starting, choose moderate activities you enjoy and that are within your current To perk up: level of capacity. Get up 15 minutes earlier in the morning and stretch. As you get used to regular activity and want a greater Jog or step in place. challenge you can participate in more vigorous aerobic Ride your stationary bike while watching TV. activity. Aerobic activity is any extended activity that Workout along with an exercise video. makes you breathe hard while using large muscle Use the stairs instead of the elevator. groups at a regular, even pace. Examples of aerobic Walk to each end of the mall when you go activity include aerobic dancing, cross country shopping. skiing, jogging, and racquetball. It helps make your Park your car a few blocks away or in the heart stronger and more efficient, and benefits your parking stall farthest from the entrance. lungs and circulation. However, physical activity need Play your favorite dance music. Do the old not be strenuous to bring health benefits. What is steps you love--add some new moves. important is to include physical activity as part of your Jump rope or play tag with your kids or regular routine. grandkids. Use hand-held arm weights during a phone Be Safe conversation wth a friend. Always drink lots of water - before, during, and What's the best type of physical activity for you? after your exercise session. Include rest periods in your daily exercise The best type is the one or two that you will do! Pick program, especially if you sleep fewer than 8 an activity that you enjoy doing and one that will fit hours each night. into your daily routine. Start with moderate levels of Don't overdo! If you get too tired or get sore activity and work your way up! muscles it isn't much fun any more. Then, you'll likely quit. Enjoy Yourself Take it easy, but be regular. Your body will adapt to your new activity level. Choose activities that are fun, and not Wear appropriate clothing. Exercise clothing exhausting. If you're just starting out, a stroll should be loose-fitting to permit freedom of around the block is preferable to a 10 mile movement. As a general rule, wear lighter backpacking trip! clothes than temperatures indicate because Break up the monotony. You don't eat the exercise generates heat. In very cold weather, same thing every day. Why should you do the wear several layers of light clothing. Extra same exercise daily? Variety will keep you from layers trap heat. And if you get too warm, you getting bored. can always shed one of the layers. Enlist support. Do you want a "buddy" to keep Never wear plastic or rubberized clothing. It you accountable? Maybe you need someone to interferes with the evaporation of perspiration volunteer to watch your children so you can and can cause your body to overheat. get out and walk unhindered.