We all know that exercise is good for you physically and mentally. At a minimum, you should do at least 150 minutes of moderate-intensity exercise per week, or half that (75 minutes) of vigorous activity per week. But the majority of Americans do far less than that — one in five of her adults over the age of 19 does less than her 30 minutes of physical activity per week.
I think many of us feel guilty for not being more active, but nothing feels so guilty as to do something about it. remove it from the hook. for example:
“I’m too tired from working all day.” Maybe so, but ironically, the best way to cheer yourself up is to exercise.
“Exercise is boring.” If you opted for a boring form of exercise, sure. But if you just look for them, there are many options. How about watching TV or listening to your favorite upbeat music while working out on the treadmill or stationary bike?
“Exercise is uncomfortable.” If you’re not in the best shape, physical activity can be uncomfortable at first. But it gets better as we go along.
And of course the ultimate excuse: “Too busy.”
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Without a doubt, Americans are busy people, and we are proud of it. We are the most productive and hardworking society in the world. We rarely take vacations, but when we do, most of us use our mobile phones and computers to work. Should our work ethic be commended? Maybe, but it’s expensive. At the very least, it will prevent you from following healthy lifestyle habits like regular exercise.
So what can be done to improve this situation? Here are some tips:
How to add exercise to your daily routine?
The answer to a healthier lifestyle is to incorporate exercise throughout the day. What matters is the cumulative effect, especially when it comes to weight management.
A good example is going up and down stairs. Climbing stairs has many benefits, including burning more calories and strengthening your legs. Multiply the number of steps by 0.3 to get the calorie cost per flight.For example, every time you go up When Descending 15 steps (common in the average home) burns about 4.5 calories (twice as much as going up — 3.0 kcal up, 1.5 kcal down).
It doesn’t sound like much, but 20 flights in a day isn’t difficult. At home, he goes up and down the stairs during TV commercials. At work, find an excuse to leave your desk. Alternatively, you can do a few flights during lunchtime. If you work in a skyscraper, you can climb multiple flights at once and even knock out on your way to work.
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There’s a lot of research data backing up the benefits of climbing stairs. In one study, a sedentary person gradually increased the amount of time he spent climbing stairs in a public building each day, adding one flight each week, and in total he climbed up to 13.5 minutes per day. Despite the limited amount of time required, the participant significantly improved cardiopulmonary function and raised her HDL, the heart-protecting good cholesterol. It’s a big bang for little money.
Why you need to exercise now to prevent age-related problems
Taking the stairs also helps avoid the vicious cycle of aging in the United States.
As we get older, things we used to take for granted become physically difficult, and climbing stairs is a good example. As climbing becomes more difficult, it is human nature to try to reduce it and avoid it if possible. Doing less will make you weaker, work harder, and climb stairs even less. Eventually, he finds himself too weak to climb a single flight of stairs.
Climbing stairs becomes more difficult with age, so it’s better to do more instead of less. Give yourself up to look for more opportunities to climb the stairs. Plus, the strength and fitness gains from climbing stairs translate into less strain on other tasks you perform throughout the day.
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Exercise Tips for Bad Knees
What if I have bad knees? Push out with your good foot and pull your bad foot up into the step. If you have bad knees in both knees, you can’t climb stairs, but even if you need a walker or cane, increase your chances of walking, assuming you can still walk. Even piecemeal can accumulate a significant number of calories consumed throughout the day.
Walking a mile at a comfortable pace burns about 60 calories for women and 80 for men (men, being larger, burn more calories). This doesn’t seem like a big deal, but think long term. Over the course of a year, walking 1 mile per day at 80 kcal per mile (80 x 365 days) will burn 29,200 calories, enough to burn over 8 pounds of body fat (3500 kcal per mile). pound of fat). If you don’t do this, another method commonly occurs and you probably lose some muscle mass while gaining at least a pound of body fat per year. It is misunderstood that fat is not increasing.
Why Cumulative Exercise Is Best Long-Term For Weight Loss
Whether it’s climbing stairs or walking, the key to doing exercise in small increments is the cumulative effect. All you need is a reminder to get going. Set a timer and fly off for a short walk or stairs whenever it rings. It gives you more than just a cup of coffee. Over time, you will lose body fat and improve your health.
Bryant Stamford, Professor of Kinesiology and Integrative Physiology at Hanover College, can be reached at stamford@hanover.edu..
