Category: Fitness

When you’re upright and active, even briefly, your body is at work. “You’re engaging a wide range of systems in your body when you move throughout your day,” says Dr. Charles E. Matthews, who studies physical activity and cancer risk at NIH. “Your muscles are contracting, you’re maintaining your balance, and you’re resisting the force of gravity.”

When you’re sitting, he says, “Muscle contractions go way down, and your body’s resistance to gravity decreases.” When you sit for long periods, your body adapts to the reduced physical demand and slows down its metabolism. When metabolism slows, you burn fewer calories and boost the chance that extra energy will be stored as fat.

The best way to raise your metabolism is simply by  moving. The more you move, the better.

A new study led by NIH’s Dr. Steven Moore looked at data on more than 650,000 adults, mostly age 40 and older. The researchers found that leisure-time physical activity was linked to a longer life expectancy, regardless of how much people weighed.

“We found that even a low level of physical activity-equivalent to about 10 minutes a day of walking-was associated with a gain of almost 2 years in life expectancy. High levels of activity-equivalent to about 45 minutes a day of walking-were associated with a gain of 4 years or more,” says Dr. Moore.

Look for opportunities to be active throughout your day. Get moving as much as you can.

So you want to be physically active, but something is holding you back. Figure out what’s standing in your way, and then clear a path because you can make regular physical activity part of your life, says the government’s Weight-control Information Network (WIN).

Excuse #1: I’m too busy to exercise because I have work, family, and other demands.

*  Make physical activity a priority. Carve out some time each week to be active and put it on your calendar. Try waking up a half-hour earlier to walk, schedule lunchtime workouts, or take an evening fitness class.

*  Build physical activity into your routine chores. Rake the yard, wash the car, or do energetic housework. That way you do what you need to do around the house and move around too.

*  Make family time physically active. Plan a weekend hike through a park, a family softball game, or an evening walk around the block.

Excuse #2: I’m too tired to work out at the end of a long day.

*  Think about the other health benefits of physical activity. Regular physical activity may help lower cholesterol and blood pressure. It may also lower your risk of having heart disease, type 2 diabetes, or cancer. Research shows that people who are overweight, active, and fit live longer than people who are not overweight but are inactive and unfit. Also, physical activity may lift your mood and increase your energy level.

*  Do it just for fun. Play a team sport, work in a garden, or learn a new dance. Make getting fit something fun and that you look forward to.

*  Train for a charity event. Work to help others while you work out.

Excuse #3: Getting on a treadmill or stationary bike is boring.

*  Meet a friend for workouts. If your buddy is on the next bike or treadmill, your workout will be less boring.

*  Watch TV or listen to music or an audio book while you walk or pedal indoors. Check out music or audio books from your local library or download to your phone or iPod.

*  Get outside. A change in scenery can relieve your boredom.

When summer arrives, kids often want to spend time in front of the TV or on their computer and digital devices. But, exercise is important year-round. In fact, most kids need at least an hour of vigorous exercise each day. How can you get your kids to exercise during the summer?

*  Get them together with friends. Older kids may enjoy a bike ride or walking the dog if they have a buddy alongside them. When friends come over, make all screens off-limits.

*  Find summer camps. If your child likes a sport, many programs offer camps that give them social time as well as exercise. Also, there may be programs for dance, gymnastics, swimming and other activities.

*  Talk to your sitter about rules. If you have a babysitter during the summer, make your screen-time limits clear. Have the babysitter take them outside or to the local park, if possible. Choose a sitter who is willing to play with them outside and encourage them to be active.

Source: U.S. National Library of Medicine

Why kids need exercise

Kids of all sizes, shapes and ages need exercise every day. Exercise helps kids:

*  Learn and grow in school

*  Build healthy bones, muscles and joints

*  Get better sleep, which is important for their overall health and mental well-being

*  Develop a healthy habit that is important throughout life

*  Feel more confident and happier

*  Deal with stress

If your child isn’t active, it’s never too late to start. Find an activity they like and help them get moving.

Many people find it easier to wait until January 1 to start healthy habits. After all, getting more exercise is a great way to kick off a healthier year.

But, with the tremendous benefits of exercise, why wait? Some people assume that it will take weeks of exercise to start looking or feeling better. Did you know there are some benefits to exercise that you will feel the first time you work out? You can reap the rewards of exercise – starting today!

These are some of the benefits of exercise that can make your day even better:

*  Better memory and thinking. If you need to stay focused on something, some exercise may help by promoting better memory and brain performance.

*  Better sleep tonight. Tired of tossing and turning? People who exercise may fall asleep faster and have better quality sleep that very same night.

*  Less stress or anxiety. The more you exercise, the better it is for your stress levels. But, even a few minutes of exercise can help improve your mood and lower anxiety right away.

Start small

It can be tough to fit in exercise around the holidays. With parties and gatherings, you may have even less time than usual. Don’t let that stop you.

Instead, make a small and doable goal for exercise. Maybe walking twice a week is all you can do right now. Whatever it is, make it a goal you can achieve. A realistic goal will keep you motivated long after the New Year’s resolutions have come and gone.

Sources: Anxiety and Depression Association of America, Journal of Psychology and Aging, International Sportmed Journal