TriVita Article: Get a Big Boost From a Little Activity

In an article written by TriVita’s correspondent Jan 2009 it relates -

Experts agree: Exercise is one of the best things you can do for your health! It can help lower your risk of everything from cardiovascular disease and diabetes to depression and certain types of cancer. Plus, it can help:

• Give you energy
• Enhance your mood
• Improve your sleep
• Strengthen your heart and lungs
• Restore your libido
• Put zest in your life – because it can be fun!

Big benefits from just a little time

Adults gain “substantial health benefits” from 2.5 hours a week of moderate-intensity physical activity or 1.25 hours of vigorous physical activity, according to the 2008 Physical Activity Guidelines for Americans, released by the U.S. Department of Health and Human Services.

Examples include:

Moderate

• Brisk walking
• Water aerobics
• Ballroom dancing
• Gardening
• Slow biking Vigorous
• Race walking
• Running
• Jogging
• Swimming laps
• Jumping rope
• Martial arts
• Tennis (singles).

For even more health benefits, try to get five hours of moderate-intensity exercise or 2.5 hours of vigorous exercise a week. Try to include strength training in your exercise regimen at least twice a week. If you have a medical condition or disability, talk to your healthcare provider before beginning an exercise program. But everyone can benefit from exercise!

Keeping out of the cold

Is the winter chill keeping you indoors? Try any of these fun (and warm!) activities:

Dance – Dancing is a great way to stay active during the winter months. Community centers, municipal recreation departments and community colleges offer low-cost dance classes to suit any preference. Whether you want to waltz, swing or cha cha, there’s sure to be an option you’ll enjoy.
Walk the mall – Check with your local mall to see if they have a mall walkers program. Gradually increase your laps around the mall so that your body is constantly challenged.
Work out at the gym – Many health clubs offer reasonably priced memberships. You can use cardio machines such as treadmills and elliptical trainers, lift weights, take water aerobics, swim laps, or even drop in on a yoga or Pilates class.

As a side note the same TriVita article goes on to say :

Staying Safe and Avoiding Injury These tips can help you stay safe while you are active:

• If you haven’t been active in a while, start slowly and build up
• Learn which types and amounts of activity are right for you
• Choose activities that are appropriate for your fitness level
• Build up the time you spend on one activity before switching to a more strenuous one
• Use proper safety gear and sports equipment
• Choose a safe place to exercise
• Do a warm-up before beginning your activity.

Source TriVita VitaJournal January 2009 pg 10.