The American College of Sports Medicine has named bodyweight training as the top fitness trend for 2015. Dr. Walter Thompson states, “These kinds of exercises provide the benefit of requiring little to no equipment and are incorporated into many fitness programs that are currently popular.”
Most Iowans (about 82%) are not meeting the recommended levels of physical activity of 150 minutes of moderate to vigorous physical activity weekly. You do not have to attend an exercise class to get your physical activity. Physical activity is the movement of the body that uses energy and may include activities you perform every day like climbing stairs, walking to and from your car, walking the dog, etc.
“Desk jobs” may be contributing to our low levels of physical activity. Making small changes to incorporate physical activity into your workday could add up and help you reach the recommended daily physical activity goal. Try incorporating these physical activity-boosting strategies into your workday.
• Walk to work if possible or park away from the main entrance or use an entrance that is further away from your office. By doing so, you’ll be able to get more steps in daily, helping you reach the recommended 10,000 steps daily, which is about five miles.
• Plan short fitness breaks (3–5 minutes) every hour. This will give you 24–40 minutes of physical activity by the end of your workday. Try these short fitness break ideas:
o Walk up and down the stairs or hallway.
o Take a short walk on your lunch break.
o Do some chair squats, jumping jacks or jog-in-place in your office.
o See if your employer offers a worksite wellness program.
Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. Go4Life was designed to help adults 50 and older incorporate more exercise and physical activity into their daily lives. Learn about this exercise and physical activity campaign from the National Institute on Aging by visiting their Go4Life® website at: http://go4life.nia.nih.gov/
Designed for older adults, the DVD features strength, balance, and flexibility exercises that can be done at home, at work, at the gym—almost anywhere. The video is a companion to the popular exercise book, Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging, available in English and Spanish. This 120-page book can be ordered free by going to: https://order.nia.nih.gov/health/publication/order/BK004