Get Active.. Get Healthy!

The Surgeon General has instigated a call to action that they have named Step It Up. This is a shout out to all individuals regardless of age, shape, size, or ethnicity to make a concerted effort to get physically active. Physical activity is something that we can all benefit from. In addition to weight maintenance, many people will actually experience weight loss, bone and muscle strengthening, lowered risk for diseases such as diabetes, cardiovascular, and some cancers, improved mental health, and an increase in longevity. Through the Step It Up program, the Surgeon General recommends every adult get 150 minutes of moderate-intensity aerobic activity every week plus two days of muscle strengthening. 

The Aerobic Requirement

Getting two and a half hours of moderate-intensity activity every week is not that difficult and is generally safe for most people. There are only a couple of “rules”. One is that you must increase your heart rate to a level that makes you breathe harder and get your heart beating faster. For most people, this would be a very brisk walk. The number two rule is that you must maintain this level for a minimum of 10 minutes at a time. So, figure out a plan that works for you. Maybe 15 minutes each weekday morning on an elliptical and then a brisk 15-minute walk after dinner. Maybe get on your bicycle and speed around the neighborhood to get your cardio workout. Moreover, it’s ok if you want to do 45 minutes 3 days a week. Mix it up; just be sure to log that 150-minute minimum. 

Muscle Strengthening Requirement

Getting the muscle strengthening workout 2 days during the week, may be a bit more challenging (and admittedly less enjoyable) than achieving the aerobic requirement, but you can do it! You need to work your major muscle groups-legs, arms, back, stomach, shoulders by lifting inexpensive weights (ranging from 1 to 10 pounds at most big box stores), working with resistance bands (sold at most department stores), yoga and exercises like pushups and sit ups. These are a few examples of activities that will suffice for muscle strengthening. You can do exercises at home or at a gym. Again, whatever suits you. Check out the CDC site for more ideas and some excellent instruction on how to do each exercise correctly.

A Few Important Things to Remember

More activity means more health benefits, but please start slowly. If you currently have health issues, do consult your doctor to find out what limitations you may have. A support system is one of the biggest motivators for any lifestyle change, please reach out to your local Metabolic Research Center and take advantage of their expertise and free initial consultation.