38 out of 50 states have an adult Obesity rate higher than 25%
One pound of fat is equal to 3500 calories or 27 chocolate chip cookies
One hour of exercise is only 4% of your day
What is Exercise?
Physical activity of any form is important, but only moderate and vigorous intensity activities count toward meeting your body’s exercise needs.
At least 20 minutes with an Elevated heart rate reaching 60% to 80% of perceived max heart rate is considered to be exercise.
The current ACSM (American College of Sports Medicine) Guidelines for exercise are 150 Minutes of moderate activity per week. This breaks down to 3-5 Days a week 20-60 minutes cardiovascular exercise, 2-3 times a week 20 minutes strength training, 3 times a week for 10 minutes flexibility training.
- Improves heart health by increasing circulation and lowering resting heart rate
- Releases Endorphins which help to reduce stress and help you feel happy
- Improves blood pressure and lowers risk of hypertension
- Helps to build muscle and bone mass which reduces the risk of osteoporosis
- Helps to improve balance and flexibility preventing falls and strains
- Helps you to have a more restful sleep
Healthy Activity recommendations invite all people to get up and move. Walking is a basic everyday activity and we are recommended to walk about 10,000 steps a day. The average employee at the BYU-Idaho Health Center works between 4-8 hours a day. This is between 25-50% of their waking hours. After a week-long study, focusing on the walking habits of employees, it has been shown that the average employee walks only 4000 steps at work a day. This is only 40% of the recommendation. You would need to walk about 3 miles outside of work to make up the difference.
It has been shown that Americans are becoming more sedentary everyday due to the convenience of short cuts and technology. Although trends show a decrease in activity in this case we really don’t want to follow the crowd. Here are some tips to help you get up and move
- Avoid taking short cuts and walk the extra distance instead
- Park further away in the parking lot when going to the store
- If possible walk to class or work
- Put the remote on the other side of the room and walk to it to turn the channel
- Dance in the kitchen when you make dinner
- Take the stairs instead of the elevator
- Get a group of friends together and go walking
- Vacuum more often
- Take the long route to class today
Now get up and get moving. Take care of your body today so it will take care of you tomorrow!
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