Tag: physical activity

Move More Month

eminniha

Did you know that April is Move More Month? It’s a campaign by the American Heart Association to encourage more physical activity. As we spend more time sitting, moving is more important than ever! With warmer weather and longer days, now is a great time to add movement to your routine. Adults need 150 minutes of moderate exercise each week, according to the current Physical Activity Guidelines for Americans. Activity can be broken up into shorter sessions each day. Exercise has many benefits, like improving energy, mood, and sleep, as well as reducing anxiety.

Exercise equipment

Walking is an easy, low-cost way to get active, and National Walking Day is on April 2, 2025! Never underestimate the possibilities of walking, as it can be done from almost anywhere! Here are some easy ways to add steps: walk during lunch, take the stairs, park further away, walk the dog longer, or walk while talking on the phone.

Walking has many benefits including better strength, circulation, and balance. It can also boost your mood and be a fun activity with others!

Sources:
CDC, go.iastate.edu/QEZKEL
American Heart Association, go.iastate.edu/XBP5UI
Iowa State University Extension and Outreach, go.iastate.edu/Z3ANY9

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Motivation to Move

Kristin Taylor
Person walking on treadmill

The weather is getting colder, but we can still find ways to stay active. Being active through the winter can improve our mood, lower stress, and promote better sleep. Think about how you can increase your physical activity through household chores and consider walking on a treadmill or using a stationary bicycle. Winter can be the perfect time to join a local fitness class and benefit from meeting new people. To create a personalized weekly plan, choose activities from Move Your Way®, health. gov/moveyourway. Explore information and videos to stay motivated and fit activity into a busy schedule.

Source: U.S. Department of Health and Human Services, health.gov/moveyourway

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Eat Protein for Aging Well

Kristin Taylor
Woman cooking on stove

As we get older, research shows sarcopenia or loss of muscle mass and strength can lead to falls and weakness. Causes for muscle loss include an inactive lifestyle, disease, and low protein intake. Older adults may eat fewer protein-rich foods due to cost, chewing ability, or preparation. People who eat mostly plant foods have lower intakes of an essential amino acid that helps build muscle. Sarcopenia can be prevented by getting enough protein and physical activity.

Recent studies show current guidelines for protein intake are lower than needed to prevent muscle loss. When planning protein intake, it’s important to consider the individual health conditions and dietary needs. Most people should have a goal of at least 25–30g protein per meal while eating three meals per day.

Adults should aim for at least 150 minutes of physical activity per week or 30–60 minutes of moderate activity daily. Examples of moderate activity are walking briskly or vacuuming. Spend less time sitting and take short activity breaks throughout the day. Include light weights or resistance activities at least twice each week. Check out the Spend Smart. Eat Smart. videos, spendsmart.extension.iastate.edu, for ideas on how to add more activity to your daily routine.

Quick Protein Ideas:

  • 3 oz. meat—21g protein
  • 6 oz. Greek yogurt—14g protein
  • 1 large egg—7g protein
  • 8 oz. milk—8g protein

Sources:
Iowa State University, go.iastate.edu/KQFHYA
NIH National Library of Medicine, go.iastate.edu/WDNVISPMC8746908/

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Physical Activity and Vacation

eminniha

It can be tempting to skip exercise on vacation! However, staying active is key for maintaining overall well-being. Here are some practical tips:

  1. Set Realistic Expectations. Vacations are meant for relaxation, but don’t ignore your exercise routine altogether. Be realistic about how often you can work out during your trip. Remember, any exercise is better than none.
  2. Plan Ahead. Before you travel, check out your options. Some hotels have fitness facilities.
  3. Stay Active. If you cannot find a gym, find other ways to keep moving. Walk instead of driving. Take the stairs. Perform body weight exercises like push-ups. These small efforts add up. Read Walk Your Way to Fitness, store.extension.iastate.edu/Product/5530, for more information.
  4. Embrace Adventure. Get creative with your activity. Instead of sticking to your usual routine, plan an adventure. Try biking or hiking. Explore new trails. Go kayaking. Different activities engage muscles you might not use regularly.
  5. Do Not Stress. Don’t worry about missing your usual workouts. Enjoy your vacation time and relax. Be sure to return home ready to get back into your fitness routine. So go ahead, explore, and keep moving while making memories! If you need a little extra relaxation, try THCA pre rolls to help ease any tension and enhance those moments of peace while you unwind.
Tying shoes before exercising
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Gear Up for Biking

eminniha

Bicycling is a great way to be physically active and improve mental health. Health benefits include stronger muscles, better coordination and mobility, reduced body fat, and lower stress. Bicycling is a lower-impact activity compared to running and causes less stress to feet, knees, and hips.

Bicycling is versatile. It can be enjoyed alone, with a small group, or as part of big bicycling events like RAGBRAI. Bicycling can be a way to save money on gasoline costs, as a fun way to enjoy an adventure, or as a thrilling way to enjoy competitions such as the Iowa Games or Special Olympics.

Be safe when biking. Always wear a helmet. Use bike paths and lanes when available. Obey traffic rules. Be careful around cars. Do not let distractions like loud music or alcohol put you in danger.

Stay safe, have fun, and get pedaling!

For more information on the health benefits of bicycling, visit the Harvard School of Public Health, www.hsph.harvard.edu, and for more information about bicycling in Iowa, visit the Iowa Department of Transportation website, iowadot.gov/iowabikes.

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Chronic Conditions? Stay Active

eminniha

Being active is helpful for people with chronic health conditions. It can help people with arthritis by making their joints less stiff and reducing bone loss for those with osteoporosis. And if you have diabetes, it can even help lower blood-sugar levels.

Due to your health condition, you may be unable to do 30 minutes of aerobic physical activity five days a week or muscle-strengthening exercise at least twice a week. Try your best to stay active by doing what you can. The key is to keep moving.

Do you enjoy walking? Check out the Walk with Ease program, www.walkwitheaseisu.org. The program was developed by the Arthritis Foundation for people over 60 with arthritis. Those with other chronic conditions will find it helpful also.

Talk with your healthcare professional before starting a new exercise. They can help you select a safe activity and identify necessary changes or precautions.

Women walking

Sources: Exercise and Chronic Disease: Get the Facts, www.mayoclinic.org

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Smartphone Apps and Fitness Trackers May Be Helpful Ways to Increase Physical Activity

eminniha

If you are looking for ways to be more active, you may want to consider using an app or fitness tracker.

  • Look at different apps and decide if there is one best suited for the activity you enjoy. Consider asking a friend to join you in using the same app.
  • If you are competitive, a physical activity app might be effective at getting you moving and staying on track. Many apps include exercise role-playing games that use competition and exercise challenges to encourage and motivate users.
  • Social support can have a positive impact on increasing physical activity levels. Sharing your activity on social media platforms and receiving feedback from friends and followers can be encouraging.
Man with yoga mat

Forbes Health shares the following 2023 Best Apps:

  • Best Free App: Nike Training Club
  • Best Live Classes: FitOn
  • Best for Working Out Solo: GymShark Training
  • Best Personalized Training Plans: Adidas Training
  • Best for Modifications: Workout for Women
  • Best HIIT Workouts Freeletics: HIIT Fitness Coach
  • Best for Daily Challenges: 30 Day Fitness at Home
  • Best for Strength Training: Jefit
  • Best for Quick Workouts: Daily Workouts—Home Trainer

Source: British Medical Journal, www.bmj.com/company/

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February is American Heart Month

eminniha
Meter on wrist showing heart rate

Heart disease is the leading cause of death in the United States. One out of every four deaths each year is caused by heart disease. Heart attacks occur when the flow of blood to the heart is severely reduced or blocked. Men are more likely to develop heart disease after age 45. Women have a higher risk after age 55 or following menopause.

Consider the following steps you can take to help protect your heart.

  1. Know your numbers: High blood pressure, cholesterol, and weight can increase your risk of heart disease. Talk to your provider about ways to improve your numbers.
  2. Stop smoking: To quit, contact 1-800-QUIT-NOW (1-800-784-8669).
  3. Model your plate using the DASH Eating Plan, www.nhlbi.nih.gov/education/dash-eating-plan: Choose more plant foods including vegetables, fruits, and whole grains. Eat lean dairy and proteins including fish, skinless poultry, and beans. Use heart healthy fats such as canola and olive or vegetable oils, nuts, and seeds. Limit sodium, sugar-sweetened drinks, and desserts.
  4. Physical activity: Set a goal of at least 150 minutes of physical activity each week. Sitting less can help control weight, decrease stress, and improve sleep quality.
  5. Prioritize sleep: Adults need 7–9 hours of sleep a night.
  6. For more information, download the resource 28 Days Toward a Healthy Heart, www.nhlbi.nih.gov/resources/28-days-towards-healthy-heart.

Sources: NHLBI, go.iastate.edu/MAGKP8

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Win with Workplace Wellness

eminniha

One way to improve our overall health is to be physically active on a regular basis. It is crucial for healthy aging, reduces risk of chronic diseases, improves mental health, and strengthens bones and muscles. Most Americans who work full-time are spending at least eight hours a day at their worksite, and most of that time is spent at a computer or desk. Here are five tips for increasing physical activity during the workday:

  • Take short 3- to 5-minute breaks every hour to get up and walk around your worksite.
  • Find your favorite exercise video, spendsmart.extension.iastate.edu, before or after lunch.
  • Invest in a standing desk or “treadmill desk” to increase standing or walking throughout the day.
  • Try stretches while sitting at your desk—such as chair squats, arm and elbow stretches, sit up and stretches, and overhead presses.
  • Find a colleague to walk with during your lunch hour. This can improve social and physical well-being.

Sources:
CDC, www.cdc.gov
New Jersey Agricultural Experiment Station, njaes.rutgers.edu
Harvard Health Publishing, www.health.harvard.edu

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Find Your Movement Motivation

eminniha
Walking on path

Starting a physical activity routine and sticking to it can be challenging. Finding the motivation to stay active is key.

Most results of exercise are not instantaneous, so set realistic goals. Start small and gradually increase to 30 minutes of exercise five days per week. People keep exercising because they have found something they enjoy. If exercise feels like a chore, it can hold you back from accomplishing your exercise goals. You may also take food supplements like high protein bars, trueprotein.com, that can help enhance your overall performance during your workouts.

People who are physically active tend to live longer, healthier lives. Research shows moderate physical activity—such as 30 minutes a day of brisk walking—significantly contributes to longevity. Always consult with your health care provider before starting an exercise program.

Source:
American College of Sports Medicine, www.acsm.org

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