Presented by: Melanie Douglass
1. Why we ALL have to exercise
a. Not just for weight loss anymore
b. Need it just to fight disease and to feel our best
2. Discuss common barriers
a. Show a graphic “solution” for each barrier
3. How much exercise is enough?
No Time? Try this:
– Get up ½ an hour earlier
– Do two things at once
◊ Exercise while you watch TV
◊ Exercise while you read
◊ Exercise while you talk to others
– Keep a “time journal” for one day
No Motivation? Try this:
– Do it first thing in the morning
– Invite a friend to workout with you
– Listen to upbeat music
– Keep workout shoes visible
– Write your goal down
◊ Stick it on your computer
Not Sure What To Do? Try this:
– Hire a personal trainer
◊ one-time expense—well worth it
– Buy a DVD
– Buy dumbbells or a ball that come with a DVD
– If nothing else, walk!
Medical Condition? Try this:
– Ask your doctor before you assume
– Possibilities are endless
◊ Water exercise
◊ Chair exercise
◊ Physical therapy
How Much Exercise?
– 4 – 6 days per week
◊ 30 min/day to reduce risk of disease
◊ 60 min/day to manage weight
◊ 90 min/day to sustain weight loss
– But remember: Anything counts!
HEALTHY LIVING TIP OF THE DAY
By Melanie Douglass, R.D., NASM
Author: Tip-a-Day Guide to Healthy Living
(Deseret Book, 2007)
Have a health question for Melanie? Click here to submit your question http://www.tipadayguide.com/blog and Melanie will answer your question on an upcoming Studio 5 segment!
Tip #174: How Much Exercise Do I Really Need?
The new government recommendations for physical activity are bold considering the fact that 68% of us fail to get the minimum 30 minutes per day on most day per week. But the recommendations are spot on, it’s what we need desperately.
What will you do today? In an ideal world, here’s the amount of exercise you should do*:
To reduce the risk of chronic disease in adulthood:
30 minutes of moderate intensity exercise on most days of the week.
To manage body weight and prevent gradual, unhealthy body weight gain in adulthood:
60 minutes of moderate intensity exercise on most days of the week.
To sustain weight loss in adulthood:
60 – 90 minutes of moderate intensity exercise on most days of the week.
A “moderate intensity” level of exercise is different for everyone. Moderate to a runner might be 6 mph whereas moderate to an elderly person might be 2 mph. Moderate intensity should feel challenging but comfortable… you should be able to speak a few words at a time and breathe in a controlled manner as you exercise.
Tip #147: Lost Your Motivation? It’s Right Here:
We all go through this. Feeling overwhelmed, feeling like you’re not up to par, feeling tired, or just plain ready to give up. It’s a natural part of the ebb and flow of life. But if you want to change your health for a lifetime, then it’s something you have to work on for lifetime. All you need to do is be willing to try, try again. Try one of these tips to help you get back on the right path:
– Invite a friend to workout with you. Better yet, invite to come to your house at like 6:00 in the morning. You’ll be forced to get up and it’s early enough in the day so that other priorities won’t take over.
– Listen to your favorite music, either to get you pumped up to start a workout or to keep you going strong throughout a workout.
– If you are starved for time, do two things at once. Read or watch TV while you exercise, or take a walk with your kids while you catch up on the day. You can also keep a “time journal” for a couple of days. Log everything you do… it will help you identify a short block of time or two in which you can squeeze in exercise (your health has to be a priority—you may have to give something else up).
– Think of exercise like brushing your teeth… it’s an essential part of your day. Tell yourself you “have” to do it in order to feel your best. You have no choice other than to fight for your health in this unhealthy world.
© 2007 Melanie Douglass, Deseret Book