We never consider the health benefits from our play-time as children or thought of it as a workout but that’s exactly what it was. We can get that childhood energy back into our workouts as adults.
-HEALTH & WELLNESS MARCH 30TH 2016 BY:
Nutrition Editor Pamela Harris RBRN
Most of us have to be reminded of the need to exercise weekly. We like to tell ourselves that our hectic schedules, work, juggling family and other responsibilities-and if we’re so lucky-mixing in our social lives. Yet in the back of our minds we know if we tried even a little bit we could find thirty minutes to fit in some aerobic exercise.
Who hasn’t been told by our physician that we have to exercise regularly? In a years time how many book, newspaper and magazine articles have we read with health related topics prompting us that we can prevent its debilitating effects if only we’d exercise? They’re not touting the significance of exercise for their health, but for ours.
I remember as a child what we called play-time was really a high intensity workout but we didn’t see it that way. There is no doubt in my mind those workout sessions are in part responsible for my wellness today. As adults we need to hearken back to our childhood in order to put the play back in our workouts.
Most of us played in our front yards of our homes or maybe if you had a backyard. We played tag, hide and seek, jump roped etc. Looking back at high intensity playing-I reached my peak between the ages of 7-19. Certainly those were the years that I was doing the most growing physically so it stands to reason this was the time in my life when I needed the most exercise.
Conversely, during the years when I was 19 to 28 years old, was the time where I had my least physical activity. This is the age to which I want to focus on[but don’t worry, I’m a tad bit older than 28, it works for us seasoned professionals too], with an ear and understanding of the many other obligations in your life that make finding the time to workout a challenge.
The U.S. Department of Health and Human Services makes its annual guidelines for physical activity for Americans. There’s a good chance you were busy and were aware of the recommendations so I’ll reprint them here.
The Government recommends adults should exercise-at moderate intensity- a minimum of 300 minutes per week which comes out to about 45 minutes per day in a 7 day week. Again this is a moderate intensity workout which would include; walking, tennis, bicycling or even gardening. The Health Benefits would include; a reduced risk of colon or breast cancer as well as weight loss.
angela-simmons-work-out-christal_rock
If 300 minutes is too much-or if you simply prefer a more intense workout for shorter periods of time-the Government recommends 150 minutes or about 30 minutes a day of vigorous, high intensity exercise. This would include working with light weights, light jogging(3 quarter speed), intense gardening involving digging and planting. Also, aerobic dancing, skiing, rowing, and cycling over 10 miles per hour.
The health benefits of a 30 min a day high-intensity workout would be; a reduced risk of cardiac arrest or coronary heart disease, stroke, hypertension and type 2 diabetes.
MUSCLE STRENGTHENING
If you’re not striving to lose weight or you’re in relatively good health(please consult your doctor before beginning any exercise regimen) then muscle strengthening could be for you. This kind of program is only recommended for twice a week. Your health benefits include increase bone and muscle strength.
Tools of the trade:
1)Small weights such as ankle weights or small hand held dumbbells.
2)Carry something, it could be a weight or the War & Peace Book, medicine ball etc.
3)Push-ups, pull ups, sit ups.
4)Weight training, either with a personal trainer or a doctor approved program like Angela Simmons Workout.
5)Running, jogging in the sand(for that you’d need a beach)
6)Stair climbing
The Office of Disease Prevention and Health Promotion(ODPHP) sets no time limits on this kind of workout but suggest you workout until fatigued and unable to continue more reps. For example if you’re doing stairs or running on the beach its recommended you complete enough of the run until you’re physically unable to complete another full rep.
Another measure would be when your body feels uncomfortable-that’s a sign its time to stop. Again we remind you to consult your doctor before even attempting this kinda’ workout. Also, remember this kinda workout is idea for weekends.
I know it feels like our time is far more taxed then in the past but that’s not true. We spend more time texting and on Facebook then we did playing video games or watching TV but replacing one distraction for another doesn’t give us an excuse to abscond from our exercising activities.
That said, it is true that Americans have forgotten to run, jog, use the 24 hour fitness, stationary bike, seed planting, house cleaning, basketball at the park etc. and so on.
We all face days when our time just won’t allow for us to exercise but all’s not lost, in those cases as well. Maybe you’ll walk to the market instead of drive? Do you really need to pack those dishes in the dishwasher? Why not wash those dishes by hand? How bout skipping the Car Wash and washing your car by hand as well? You’ll save six dollars and get your workout in to boot.
You can walk around the block twice- it will take no more than ten minutes. Clean the house ten minutes at a time maybe you wash the bathtub in one session clean out the cabinets in another. The key is to get up and move(as the First Lady would say). You can mop the kitchen floor, just ten minutes at a time you’ll feel a lot better and your house and car will be clean-its a win win.
Finally, if youre lucky enough to have your children in the home or siblings why not have them join you in your workouts? Having someone to workout with can be motivational for both of you. At the end of the day find something that fits for you that you can stick with over time. So what are you doing still reading? Get up and move!
Nutrition & Wellness Editor Pamela Harris has a Bachelor of Science in Nutrition from Howard University. She can be followed on Facebook
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