There is no denying the myriad benefits of exercise. Not only does physical activity decrease your risk of a variety of diseases, including heart disease, cancer, Alzheimer's, and diabetes, but it also boosts your mood, helps with weight management, and increases your confidence. However, too much of this good thing can have negative health consequences.
Training too often or too intensely can lead to injury, a depressed immune system, burnout, or obsessive-compulsive behavior surrounding exercise. In women, excessive exercise may lead to cessation of the menstrual cycle. These hormonal changes can impact fertility and increase a woman's risk of bone fractures. The most current Physical Activity Guidelines for Americans recommend 150 minutes of moderate exercise per week for adults. The time requirement is halved (75 minutes weekly) if you engage in vigorous activity. That means 30 minutes of moderate activity per day, 5 days per week is enough to reap the benefits of exercise and manage your weight. 30 minutes out of 1440 minutes in a whole day. That is just over 2% of your day!
I always encourage staying active, whether you engage in walking, participate in exercise classes, have a gym membership, or prefer activities, such as dancing or swimming. MOVEMENT is key! But don't OVERDO it. Vary the intensity of your work outs and focus on different body parts to avoid muscle strain. Give yourself active recovery days. Active recovery means that you are still moving (housework, shopping, stretching), but not necessarily focused on getting your heart rate up or exercising. Recovery days involve rest, but don't stay glued to your bed or couch ALL day.
How often do you exercise? What is your favorite time of day to work out and why?
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2 Comments
Michelle
10/17/2017 01:45:28 pm
This is good information. I often wonder if my workouts are providing adequate movement. These numbers allowed me to determine that I am on target with the amount of time I am putting in weekly.
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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