Step It Up!

STEP IT UP is the Surgeon General’s call to action. Yes, they have determined that regular physical activity is one of the most important things people can do to improve their health. The Surgeon General suggests that adults get at least 150 minutes of moderate-intensity aerobic activity weekly, plus muscle-strengthening activities 2 days a week that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). You don’t have to be some "uber athlete" to meet the recommended physical activity requirements, and two and a half hours isn’t that much time during an entire week. It’s equivalent to a movie, and a whole lot healthier.

Download and print these recommendations: Active Living (PDF – 237 KB)

It’s Not Magic

As always, let’s acknowledge that this 150 minutes is not a magic number and every person burns fat at a different rate. Because each has a different caloric intake, moderate-intensity can be subjective to each person. What you have to do is find that balance where calories consumed and calories burned allow you to maintain a healthy weight. If you need to lose weight, just up the intensity and the number of active minutes each week.

Exercise Doesn’t Have to Be Torture

Exercise is work, but it doesn’t have to be torture. You do not have to do these activities all at once. As long as you get your heartrate pumping with moderate effort for a minimum of 10 minutes at a time, your activity counts towards your weekly 150 minutes.You can do short bursts of activity like chasing your kids around the yard, an after dinner walk with your spouse, or a weekend bicycle ride with your bestie. Yard work, sports, or a solitary jog will also qualify as active minutes. Just make up your mind to STEP IT UP.