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Physical Activity Guidelines

ThinkstockPhotos-526789591The relationship between diet and physical activity contributes to calorie balance and managing body weight. A key recommendation of the 2015 Dietary Guidelines is to meet the Physical Activity Guidelines for Americans, which help promote health and reduce risk of chronic disease. Remember the following:

  • Regular physical activity offers health benefits for everyone!
  • Some physical activity is better than none.
  • Most health benefits occur with at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity physical activity, such as brisk walking. You can get this amount in by being active 30 minutes 5 days a week.
  • For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.
  • Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.

Need some motivation? Not sure where to start? The free online USDA Physical Activity Tracker may be a good way to get new ideas for being physically active and help you track your movement. This is available at https://www.supertracker.usda.gov/physicalactivitytracker.aspx.

Functional Fitness

ThinkstockPhotos-78805084Functional fitness is one of the top ten fitness trends for 2016, as identified by the American College of Sports Medicine. Functional fitness is defined as using strength training to improve balance, coordination, force, power, and endurance to make it easier and safer for one to perform everyday activities, such as carrying groceries or playing a game of basketball with your kids. Functional fitness movements are often seen in exercise programs for older adults, but anyone can benefit from these exercises.

Tai chi and Pilates often involve varying combinations of resistance and flexibility training that can help build functional fitness. Below are some specific functional fitness movements that you can try at home:

Squat – www.acefitness.org/acefit/exercise-library-details/0/135/

Multidirectional lunges – www.acefitness.org/acefit/exercise-library-details/0/94/

Seated bicep curls – www.acefitness.org/acefit/exercise-library-details/2/44/

Step-ups with weights – www.acefitness.org/acefit/exercise-library-details/0/28/

After adding more functional exercises to your workout, you should notice improvements in your ability to perform everyday activities, leading to an increased quality of life. Find additional resources by searching the exercise library at www.acefitness.org/acefit/exercise-library-main/.

Source: journals.lww.com/acsm-healthfitness/Fulltext/2015/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2016__10th.5.aspx

Safe Winter Fitness

ThinkstockPhotos-497945524Winter weather can discourage even the most dedicated exercisers. Use these tips for beating those chilly winter days:

Listen for the weather report, especially the wind chill. The current temperature and wind, along with the amount of time you’ll be outside, are essential factors in having a safe outdoor workout.

Layer it on, from head to toe. Dress in such a way to remove layers as soon as you start to sweat and then redress as needed. First, put on a thin layer of synthetic material, which draws sweat away from your body. Next, layer fleece or wool for insulation. Top with a waterproof, breathable outer layer.

Drink your liquids. It’s important to drink plenty of fluids when exercising, whether it is in the cold weather or warm weather. Be sure to hydrate before, during, and after your workout. Get in the habit of drinking water, even if you aren’t feeling thirsty.

Keeping these tips in mind can help you safely enjoy your time outside, in spite of the winter weather.

Source: Mayo Clinic

Winter Activities for Burning Calories

ThinkstockPhotos-533939045Looking for a fun activity to try this winter? These top outdoor activities are good for burning calories:

Cross-country skiing
Glide along the trail, taking in the fresh winter air and looking for wildlife. Search for parks with groomed trails. With moderate effort, you’ll burn 700 calories an hour, or 500 with light effort.

Ice skating
In areas where it’s permitted and ice conditions allow, ice skating is a great way to get active outdoors in the winter. In one hour of skating, you’ll burn 550 calories.

Sledding and tobogganing
You might ask how many calories you can burn while flying down a hill. Well, don’t forget the repeated walks up that hill, and you’ll rack up 550 calories burned in an hour.

Stream fishing
Yes, you can still fish a stream in waders in the winter—look to the trout streams of northeast Iowa, which rarely freeze. In an hour of angling, you’ll burn 460 calories. Not wanting to get in the water? You can still burn 300 calories in an hour by fishing and walking along the bank.

All calories burned are calculated for a 170-pound person per hour. Those weighing less will burn fewer calories, while those weighing more will burn a greater amount of calories.

Search state and county parks by available activities with the Iowa DNR interactive Healthy and Happy Outdoors map.

Source: Iowa Department of Natural Resources

Exercise Clothing Basics

Being physically active is important, and the right clothes and shoes can help reduce injury and make physical activity more comfortable. It’s all about the fabric and fit with clothing, so you don’t have to worry about the labels or latest fashions.

Fabric: Choose fabrics that pull sweat away from the skin and dry quickly. Most of these fabrics are made of polyester or polypropylene. These fabrics don’t soak the clothing. Look for terms such as Dri-fit, moisture-wicking, Coolmax, or Supplex. Cotton, on the other hand, absorbs sweat and leaves you feeling sweaty and uncomfortable.

Fit: Choose the fit that is most comfortable to you while not getting in the way of your activity. Loose clothing is fine for activities like running, basketball, and strength training. Form-fitting clothing works best for activities where clothing can get caught, like biking.

Shoes: Just as with clothing, your shoes should match the activity. Walking shoes are stiff, while running shoes are more flexible. For strength training, choose shoes that have good support. If you have issues with your feet or are unsure of the type of shoe you need, a store specializing in fitting shoes would be recommended. They are trained to determine the best shoe for you based upon your activity, gait, and feet.

Source: MedlinePlus

Walk Your Way to Fitness

elderly couple walking fitness activeThe American Heart Association says that a 30-minute walk a day can reduce your risk of coronary heart disease, osteoporosis, breast and colon cancer, and Type-2 diabetes.

The following tips can help you start walking with maximum safety and the most success.

  • Talk to your doctor. Consult a health care professional before starting a workout routine if you are not physically active.
  • Wear appropriate attire. This includes supportive shoes, good socks, breathable active wear, and a hat or cap to shield you from the sun or keep your head warm.
  • Remember to stretch. Avoid sore muscles and injury by stretching before and after you walk.
  • Start slow. Progressively increase the intensity and length of your walking regimen over time.
  • Plan a route. Use www.mapmywalk.com or another similar website to plan a walking route. There are also many free online walking videos that can be used indoors with no equipment other than shoes such as START! Walking at Home American Heart Association 3 Mile Walk (www.youtube.com/watch?v=DYuw4f1c4xs).

Sources: American Heart Association, “Why Walking?” www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Walking/Why-Walking_UCM_461770_Article.jsp; eXtension Network, www.extension.org

Get Moving in Your Community

young kids bike summer active fitnessStudies show that individuals are more physically active if the environment provides them with opportunities to do so. Examine your neighborhood, workplace, or school to identify ways to make your surroundings more inviting for walking or exercise. Here are four ideas to consider:

  • Start a walking group in your neighborhood or at your workplace.
  • Make the streets safe for exercise by driving the speed limit and yielding to people who walk, run, or bike.
  • Participate in local planning efforts to develop a walking or bike path in your community.
  • Share your ideas for improvement with your neighbors or local leaders.

Source: Opportunities Abound for Moving Around, May 2015, newsinhealth.nih.gov/issue/May2015/Feature1

Are You Sitting Too Much?

Most adults spend half their waking day sitting behind a desk, in front of a computer or TV, or riding in a car. Sitting is linked to a higher risk of cancer, heart disease, and type 2 diabetes. Research shows a 14 percent higher risk of these chronic diseases among those who sit for eight or more hours daily. Everyone who engages in prolonged sitting can be at risk, even those who are physically active each day. Prolonged sitting is a lifestyle risk factor that can be addressed by changing lifestyle habits. See the list below for ways to get more activity into your day.

Source: American College of Cardiology; Study Bolsters Link between Heart Disease, Excessive Sitting; March 2015

3 Ways to Move More:

1. Sit less. Notice the time you spend sitting and break up long stretches with movement. Pace while talking on the phone. Take the stairs instead of the elevator. Take a walk during lunch.

2. Engage in aerobic exercise about 30 minutes each day. Aim for 150 minutes a week of moderate-intensity aerobic exercise (activity that causes your heart rate to increase).

3. Do resistance training at least two days a week. This type of exercise challenges major muscle groups to near exhaustion in 8–12 repetitions.
Always consult your health care provider before beginning any new physical activity routines.

Walk Your Way to Fitness

This publication includes a sample walking program, a “talk test,” and tips on comfortable clothing.

Download at: store.extension.iastate.edu/Product/PM1929/

Fitness for People with Disabilities

Everyone age 2 years and older should be physically active. However, sometimes our activity is restricted by physical limitations. The key is to focus on what you can do.

The Centers for Disease Control and Prevention recommend that if a disability is limiting your ability to achieve 150 minutes of weekly activity, take part in any regular physical activity as you are able. It’s important to avoid inactivity.

There are many ways to be physically active, so finding an activity you enjoy even with a disability is possible.

Water sports offer a weightless, low-impact option for those with knee, back, or foot problems. Examples include swimming laps, water aerobics, water jogging, or water walking.

Use alternative machines that mimic sports but remove the physical barrier. For example, if you love riding a bike but can’t due to paralysis or a leg injury, try a hand cycle. For runners with leg, hip, feet, or back issues, try a weightless treadmill. Local physical therapy offices or hospitals may have these machines available for use.

Chair exercises are another great option if you have difficulty standing. The National Institute on Aging has a free chair exercise DVD you can order
(go4life.nia.nih.gov/exercise-dvd) or try this free online 5-5-5 Chair Workout video (www.acefitness.org/acefit/healthy-living-article/60/2887/5-5-5-chair-workout/).

Always consult your health care provider before beginning any physical activity routines.

Source: www.cdc.gov/ncbddd/disabilityandhealth/pa.html

Make physical activity a regular part of the day

adult woman running outside fitness active exerciseFitting activity into a daily routine can be as easy as walking the dog after work or adding a 10-minute walk at lunchtime. Choose activities you enjoy and mix it up.

  • Join a walking group in the neighborhood or at the local shopping mall.
  • Get the whole family involved—enjoy an afternoon bike ride with your kids, grandkids, or great-grandkids.
  • Push the baby in a stroller.
  • Clean the house or wash the car.
  • Do stretches, exercises, or pedal a stationary bike while watching television.
  • Mow the lawn with a push mower.
  • Plant and care for a vegetable or flower garden.
  • Walk, jog, skate, or cycle.
  • Swim or do water aerobics.
  • Take a nature walk.
  • Most important—have fun while being active!

Source: www.choosemyplate.gov/physical-activity/increase-physical-activity.html.