Are You Moving Enough? - Navigating the NIH Physical Activity Guidelines
US Dept of Health Exercise Guidelines
Picture this: a group of enthusiastic adults donning sweatbands and sneakers, ready to conquer the world of fitness and strength training like seasoned warriors. They're armed with dumbbells, resistance bands, and a copy of the "Physical Activity Guidelines" from the US Department of Health and Human Services.
Before we dive into the sweaty realm of fitness, let's decode these guidelines with a little bit of laughter and wisdom.
Move It or Lose It - Cardiovascular Fitness - Your Heart's No Joke, Let's Keep It Pumping
Remember the days when "exercise" meant chasing after ice cream trucks, dodging raindrops without an umbrella or playing tag? Well, it turns out, even in the dignified realm of adulthood, moving those limbs is crucial. The guidelines suggest at least 150 minutes of moderate-intensity or 75 minutes of vigorous activity per week.
For moderate activities; think about a brisk walk that elevates your heart rate. We want something that gets you sweaty and maybe, at times, breathing a little heavier but not so much that you can’t carry on a conversation.
For vigorous activity, think about something that gets you out of breath for periods and then allows you to recover. Examples of vigorous activities would include singles tennis, running or jogging (depending how fit you are) or something like a spin class or aerobics.
Now, take your activity or activities of choice and delegate them to certain days, at certain times, throughout the week. Schedule these like you would a business meeting or a doctor's appointment. They are non-negotiable. You must keep these appointments with yourself.
Strength Training Shenanigans - Flex Those Muscles!
Strength training isn't just for bodybuilders. The guidelines recommend that adults engage in muscle-strengthening activities, involving all major muscle groups, on two or more days per week.
Not sure what this means or how to accomplish this? You can workout all major muscle groups doing certain basic movements.
Squatting: Getting in and out of a chair.
Hinging: Bending over and picking something up (make sure you're bending your knees and not rounding at your back).
Pushing: Counter push-ups work here!
Pressing: Pressing something over your head or placing objects on a shelf.
Rowing and / or Vertical Pulling: Pulling something toward you or pulling you toward an object. (This can be a little challenging without equipment. Simple exercise bands can work).
Lunging or stepping up: Walking up and down stairs or getting up and down off the floor.
These exercises can be accomplished at home, with body weight exercises and/or minimal equipment. Better yet, join a gym. Most gyms have a simple circuit of machines that a staff member can properly set you up on and show you how to use.
Even better, join a class or do one-on-one, personal training with a qualified strength and conditioning expert. Under their supervision you’re more likely to experience a safe and effective workout.
The most important thing is to do something. As with your aerobic activity; select the activity, schedule it during the week and let noone or nothing derail you.
Not sure what to do? You can always contact me for personal training, semi-private or small group training. Not in Kona? We can work remotely. I also have workout videos available on my Youtube channel:
Balance and Flexibility - Because Graceful Tumbles Are So Last Season
Remember the great sock-sliding incident that happened a few weeks, months or maybe years ago? Well, the guidelines suggest balance exercises to prevent such epic falls. Try some yoga, tai chi or even attempting to stand on one leg while brushing your teeth. Keep it simple yet consistent.
As for flexibility, it's not about squeezing into some crazy pose —it's about keeping your body limber enough to touch your toes, reach overhead and get up and down off the floor. Try a basic or restorative yoga or Pilates class. You can also find a simple series of stretches and practice those daily.
I have plenty of videos on stretching, warm-ups and cooldowns on my Youtube channel
Avoiding Sedentary Pitfalls - Netflix Marathons, We're Looking at You
Let's face it, the temptation to binge-watch TV shows is real, but so is the threat of turning into a couch potato. The guidelines suggest breaking up long periods of sitting with light activity. So, how about a game of "remote control fetch" with your cat during commercial breaks? Or mastering the art of stand-up-and-stretch during intense movie scenes?
The Grand Finale - Creating Your Own Active Adventure
The beauty of these guidelines is that they're not one-size-fits-all. Tailor your fitness journey to your preferences, abilities and interests. You can go from arm-wrestling the vacuum cleaner to lifting weights with a twinkle in your eye. The key is to find joy in staying active and remember that it's never too late to start!
There you have it, a quick take on the NIH - Physical Activity Guidelines. So, it’s time to make your plan. Check these things off the list by picking your activities and scheduling the days and times in your calendar. Don’t let anyone or anything come between you and your health. And, if you find you need a little bit of help on your health and fitness journey, reach out. I’d be more than happy to assist!
*US Dept of Health Exercise Guidelines - https://health.gov/sites/default/files/2019-11/PAG_MYW_Adult_FS.pdf
