It is becoming a well-known fact that regular physical activity largely benefits our health; an adequate amount reduces the risk for conditions such as cardiovascular disease, stroke, type II diabetes, high blood pressure, and cancer. So even with this information to motivate us, why is it so hard to take advantage of it? Many people find the term “exercise” to be a little intimidating – but maybe it isn’t as bad as we’ve been thinking.
More than sixty percent of adults do not achieve the recommended amount of physical activity, and a quarter of adults are not physically active at all. What if they knew that it only takes 20 to 30 minutes on only 3 to 5 days of their week to meet these recommendations? Rachael Ray advertises 30 minutes as the time it takes to make a quick family meal. When she says it, it sounds like a pretty short amount of time, right? If we take part in moderate-intensity activities for 30 minutes a day, on five or more days each week, we’ve reached the recommended physical activity quota. Activities that are considered “moderate” include continuous brisk walking, leisurely bicycling, ice/roller skating, and dancing. As the weather becomes nicer, try going for a golf outing or playing badminton in the backyard to fulfill your day’s exercise. A rule of thumb says if you can talk, but not sing, while performing the activity, you’re working at a moderate .
For those who prefer to perform more difficult activities, taking part in vigorous activity for 20 minutes a day on three or more days each week will also meet the activity requirements. Activities such as running, fast cycling, or jumping rope are considered vigorous intensity activities. Our rule of thumb here says if you try to talk but must stop for breath after every few words, you’re working at a vigorous intensity.
These recommendations are for obtaining health benefits from physical activity. For those who are interested in the weight management benefits, 60 minutes of those moderate intensity activities on five or more days a week are necessary. While this is a longer time commitment, the 60 minutes can be broken up into 2-3 sessions of 20-30 minutes each day, making for a more flexible schedule. Get a friend or family member involved alongside you – it will make the experience even more enjoyable, and you’ll be encouraging another person to improve their own wellbeing! If we would trade one half-hour television program for a family bike ride, or take our significant other out dancing on the weekends, or take our favorite dog for an after-dinner walk, we’d be doing our bodies a good deal more than just gaining a little bonding time.
