It’s that time again. Kick off your shoes, get comfy and stay awhile. Had a busy and long day today . What you see me standing by, is my daughter’s brand new car. It’s a Nissan Pathfinder. We spent 5 1/2 hours at the car dealership . And that was with an almost 4 year old. Somehow we survived it and drove off the lot with it. The ride home was heaven as it had heated seats, and I used mine all the way home, plus it has awesome seats which are leather. So that was our day. We didn’t get to eat dinner till nine and by then I was starving. Probably ate too much potatoes and butter. Growing up, potatoes were my favorite food. Hopefully the four mile workout I did , burned off some of the calories. I adore the blouse you see on me in the picture. I call it Flowers In Bloom. In fact one of the car salesman stopped me to tell me how gorgeous it was.
And of course my FitBit combo. And I see there is black around the edges again. Gonna have to soak it in bleach and Polident again to see if I can make it look better . It’s got to be from dye on my winter coat. Another reason why winter can’t end soon enough.
Ok , the topic we’re going to talk about,( and I never know till I’m writing it, how many days it will take) is how much exercise you need for fitness, health , and weight loss.
We’re going to get started by using information from the CDC(Centers For Disease Control And Prevention) The section is Healthy Weight-it’s not a diet, it’s a lifestyle. We then use information from the section titled “Physical Activity For A Healthy Weight”. I see there are many other places you might want to link to, so later on I will provide the link.
WHY IS PHYSICAL ACTIVITY IMPORTANT?
Regular physical activity is important for good health, and if you are trying to lose weight or maintain your weight, it is especially important.
1) when losing weight, more physical activity increases the number of calories your body uses for energy or”burns off”. The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss. That’s why I try to tell people they need an eating plan, that it can’t just be exercise. It is the combination of the two that produces the best results. When you combine a sensible eating plan and an exercise regimen to go with it, you have a recipe for success.
2) Most weight loss occurs because of decreased calorie intake( something I totally concur with). However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
3) Most importantly, physical activity reduces risk of cardiovascular disease and diabetes, beyond that produced by weight loss alone. I am convinced the reason my type 2 diabetes is being controlled or even gone is because of my now regular exercise regimen I have engaged in since my weight loss.
PHYSICAL ACTIVITY ALSO HELPS TO
1) Maintain weight
2) Reduce high blood pressure
3) Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
4) Reduce arthritis pain and associated disability.
5) Reduce risk of osteoporosis and falls.
6) Reduce symptoms of depression and anxiety.
HOW MUCH PHYSICAL ACTIVITY DO I NEED?
When it comes to weight management, people vary greatly in how much physical activity they need. Here are some guidelines to follow.
TO MAINTAIN YOUR WEIGHT: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or the equivalent mix of the two each week. Strong evidence show that physical activity can help maintain your weight over time. However the exact amount needed is not clear, since it varies greatly from person to person. But this gives you a starting point with which to work from. Start from this and increase as needed when you see what your body requires.
TO LOSE WEIGHT AND KEEP IT OFF: You will need a high amount of physical activity unless you adjust your diet and reduce the number of calories you are eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan. Again I totally concur with this.
WHAT DO MODERATE AND VIGOROUS INTENSITY MEAN?
MODERATE: While performing the physical activity, if your breathing is noticeably faster, but you can still carry on a conversation-it’s probably moderately intense.
1) Walking briskly( a 15 minute mile)
2) Light yard work( raking, bagging leaves, using a lawn mower)
3) Light snow shoveling
4) Actively playing with children
5) Biking at a casual pace
VIGOROUS: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it’s probably vigorously intense.
2) Swimming laps
3) Rollerblading/inline skating at a brisk pace
4) Cross-country skiing
5) Most competitive sports (basketball, football,or soccer)
6) Jumping rope
At this point I am going to give you the link to this information. At the end of this is a table with examples of calories burned by various activities that I will let you read on your own. http://www.cdc.gov/healthyweight/physical_activity/index.html?s_cid=govD_dnpao_006
At the top left of the page are some very good links you might want to explore and again at the bottom of this. I might continue tomorrow with some more information from other sources, but think this is a good beginning from which to work. I hope you have found this to be informative and helpful to your journey . So get on out and get moving.
I have so found this to be the case in my own journey. It took me halfway through my weight loss journey before I embarked on the exercise component. Now I don’t even feel right when I have to skip one day. I may not always feel like it , but I do it anyway and am always glad I did. So find your own plan and work it. You won’t be sorry and your body will love you for it. Till next time, God Bless.