Healthy Physical Activity

Sad Statistics

  • 60% of Americans get no regular physical activity.
  • 25% of Americans get no activity at all.
  • 50% of those who begin exercising will quit within six months.
  • 90% of exercise equipment, one year after purchase is unused, found stored in a basement, or used as a clothes rack.

BOY TIRED

Obesity and Strenuous Exercise is a Dangerous Combination

For someone who is seriously overweight and out of shape, asking them to go jogging, lift weights or do circuit training can have serious consequences. These activities can often lead to back, neck and knee injuries and cause added stress to an already overworked cardiovascular system. Strenuous exercise programs leave a lot of overweight individuals discouraged.exercise bike images

Facts 

  • To lose weight through exercise alone, you would need 90 minutes of strenuous exercise daily.
  • We lose one pound of muscle per year after the age of twenty.
  • One pound burns 70 kcal/day. That means by age 40 we are burning 1400 calories less each day.
  •  Average man, 5’9” burns 100 calories walking or running one mile.runnersmages
  •  Average person would need to run 33.8 miles to burn one pound of fat.
  •  Most people have some barrier to exercise:
  1. TIME: Not enough time, guilty for time away from family, unable to work out 5 X a week so why bother.
  2. GYM EXPERIENCE: Intimidating, inconvenient, expensive, makes me self-conscious
  3. OTHER: Afraid to aggravate old injury, too hard, no results, boring

Bottom Line Solutions

Balancing our energy intake (food we eat) and energy expenditure (physical activity) is essential to maintaining a healthy weight.

There are 168 hours per week, and if we do the average workout three days per week, we are using only 2% of those hours.  There are easy ways to increase our energy expenditure in the rest of those 100+ hours.

    Physical Activity vs Exercise

 

Body in motion anytime vs Planned movement

NEAT (Non-Exercise Activity Thermogenesis*) -movements our body makes outside of planned exercise. By learning techniques that become part of our daily life while at work, doing chores or just sitting, you will burn extra calories. Example – Chewing gum can increase your energy expenditure 20% above your resting level. NEAT activities are easy and can be done by anyone, especially those who are overweight, are not use to exercising or have other medical conditions.

 NEAT was studied by Dr. James Levine and his team of Mayo Clinic researchers. Levine, J.A. “Non exercise Activity Thermogenesis (NEAT): Environment and Biology,” American Journal of Physiology, Endocrinology and Metabolism 286:E675-E685.          

Set a goal to burn 200 calories per day through NEAT activities to maintain your healthy weight. 

EAT (Exercise Activity Thermogenesis*)-planned physical activities. Example – gardening, weight lifting, biking, jogging, walking,

EAT is the most important predictor of  health and longevity. Set a goal of 30 minutes a day of moderate activity. EAT focuses on cardiovascular health, musculoskeletal health and energy expenditure.

As your Personal Health Coach I can share  a weight resistant routine developed by a medical doctor and an exercise physiologist from John Hopkins University. Start burning calories  TODAY by incorporating things you love doing already! Contact me today.

One item I encourage all of my clients to get is a pedometer. The very act of putting it on will subconsciously help you to increase the number of steps you take daily. A goal of 10,000 steps or 5 miles is a good goal. I have been extremely pleased with my Omron Pedometer that I bought over 3  years ago. This never style has even more functions than the older models.

 

Omron HJ-720ITFFP Pocket Pedometer with Advanced Omron Health Management Software

*Thermogensis- the process by which the body generates heat, or energy by increasing the metabolic rate above normal.

 

 

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