Nutritional News June 2009
Get (& Keep) Moving!
Sometimes when we are so focused on our food intake or diets, it can be easy to lose sight of the other aspects of healthy lifestyle changes such as exercise and activity. These areas should never be neglected as physical activity is actually the best indicator of success with weight maintenance.
Exercise has many beneficial properties, including:
- Improves self-esteem & feelings of well-being
- Increases fitness level & helps manage weight
- Helps build/maintain bones/muscles/joints
- Enhances flexibility & muscle strength
- Lowers risk of heart disease, colon cancer and Type 2 Diabetes
In terms of weight management, most people can easily burn 200-300 calories each day through physical activity which would promote an extra pound of loss every two weeks. When considering this on top of what you may already be limiting in terms of calorie intake you could reach up to one-two pounds per week of loss.
When it comes to exercise, there are three main types that are beneficial to incorporate into your schedule, these include:
- Aerobics- speeds heart rate & breathing, improves heart and lung fitness; examples- walking, biking, swimming
- Resistance/Weight Bearing- helps build and maintain bones and muscles; examples- weight lifting, Pilates
- Balance & Stretching- enhances flexibility and stability, reduces risks for injuries; examples- stretching, yoga, dancing
Prior to beginning a new workout regimen, it’s important to discuss it with your physician. It’s equally important to remember to start slowly! This will reduce your risk for developing muscle soreness and injuries. It is important to make sure you are doing at least 10 minutes of activity at a time- any time frame smaller than that will not reap the same benefits. The general recommendation is for 30 minutes of moderate activity each day, but that can be broken down in to 10 minute increments throughout the day. Choose activities that you enjoy and can do regularly & keep it interesting by trying something different on alternate days!