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| Are We Active Enough Yet? |
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Are We Active Enough Yet?
May is a month for numerous health observances.
Of course, fitness is right among them. Staying
active enough continues to pose a challenge for
many individuals.
 If aerobics is not your choice, walking remains a good alternative to no regular physical activity at all.
So what advantage do you get from a regular walking routine, and how much is enough to positively impact your health?
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High
Blood Pressure
Education Month
National
Arthritis Month
National
Bike Month
Physical Fitness and Sports Month
National Employee
Health & Fitness Day (3rd Wednesday in May)
Senior Health &
Fitness Day
(last Wednesday in May)
Physically Challenged?
If your exercise goal is to
lose weight, remember not to expect quick results.
Focus more on other positive benefits of just being active, rather than becoming discouraged by lack of weight loss.
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| A small study done on 100 postmenopausal women who had been sedentary, led researchers to believe that burning only 1000 to 1500 calories per week through exercise (about one hour of moderate walking daily) benefited the heart, lungs and body composition, along with slight reduction in body fat levels. |
In a study on individuals with major depressive disorders, some subjects walked on a treadmill for 30 minutes (at moderate pace); others rested quietly for the same period. The active subjects reported more positive feelings of well-being and vigor than the resting subjects.
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According to yet another source, 38 minutes, 2.2 miles, 4400 steps of walking or other aerobic exercise significantly benefited diabetics, but without weight loss.
Numerous others have also reported on beneficial effects of exercise, even in the absence of weight loss. |
In addition, an article in the New England Journal of Medicine showed that, "among 73,743 women followed for a number of years, those who reported walking at least 2.5 hours a week (roughly 20 minutes a day) reduced their cardiovascular risk by 30%. Women who exercised more than this reduced their risk even more, but the point is that 20 minutes a day was enough to gain a substantial improvement in cardiac risk." (per about.com)
When developing a walking routine, try to work your way up to a walking pace of a mile in 15 minutes. If you're already there, try walking at a pace that increases your heart rate, and that you can maintain for 30 to 60 minutes. 10,000 steps per day remains a worthy target. |
Not everyone will be a die-hard aerobics exerciser; but it is reasonable to attempt to achieve a healthy level of physical activity. Choose activities that you enjoy and can stick with. Consider the spice of variety, including gardening, sprucing up the yard, or even trying a new sport. Whatever you do, avoid being sedentary.
Don't give up on ten-minute bouts of moderate activity (minimally); and remember that exercise is believed to help a host of physical ailments as well as one's emotional state of being. Start where you can, and be persistent.
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The League of American Bicyclists promotes Bike-to-Work Week
& Bike-to-Work Day
Blues Members: save 15-20% on helmets through BlueSafe
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REMINDER: Per the September 2004 issue of Hope Health Letter, Vol. 24, No. 9 ... "five two-minute sessions of stair-climbing throughout the day can give you a workout equal to 36 minutes of walking".
At least 30 minutes of moderate intensity physical activity on most days of the week is recommended.
Need a pedometer? |
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Spring is here!
Are you expanding your exercise routine?
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| Bocce is played on dirt courts of approximately 20 to 30 metres in length and approximately 2.5 to 4 metres wide, and has wooden boards of approximately 15 centimetres in height surrounding the court. Bocce balls are spherical and can be made of brass, compressed wood, or plastic. A game can be contested between two players, or two teams of two or four. http://en.wikipedia.org/wiki/Bocce#Rules
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Why wait for email reminders?
Visit us again next month!
Please note: Websites linked to in the above content are used for informational purposes only. Employee Health & Wellness does not endorse any product advertised or sold via websites linked to from our pages.
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