Eat less, eat better and move more. That’s the quick summary of the “Dietary Guidelines for Americans 2005”, released by the U.S. Department of Health and Human Services. The guidelines, available at the Healthier US Gov web site (www.healthierus.gov), have notably and for the first time, added recommendations for “achieving adequate exercise”. These guidelines precede the anticipated release in the coming months of a new food guide which could take on a somewhat different shape from the familiar pyramid that has been increasingly ignored since its creation 12 years ago.
According to Health and Human Services Secretary, Tommy Thomson, the new guidelines recommend that “If you want to look better, if you want to feel better, you lower your calorie intake, you lower your fat, your carbs, you eat more fruits and vegetables and more whole grains, and you exercise – and that’s as simple as it can be.” Leaving the commentary on the dietary intake to the nutritionists, it’s primarily the inclusion of 30 to 90 minutes of exercise most days of the week that has the fitness industry (and the media) all a buzz about the new recommendations.
Never before has the number “90” been included in any exercise guidelines. Previously, the recommendation was a mere 30 minutes of cardiovascular exercise 3 days per week to maintain a heart-healthy lifestyle, adding more time and days if weight loss was the goal, and strength training for all major muscle groups 2 times per week. In an attempt to encourage sedentary people to achieve even this minimal amount, industry organizations suggested even smaller bouts of activity -10 minutes 3 times a day to accumulate the 30 minutes. It’s all been in hopes of convincing people to move more, offering simple solutions and advice to take the stairs instead of elevators, and to find the furthest parking space in the lot… and yet 65% of Americans still weigh too much and only one third manage to accumulate 30 minutes of physical activity a day.
It is somewhat feared that this reported recommendation of “30 to 90 minutes most days of the week” may cause many to completely throw in the towel with the thought of even more time “required” for exercise. By and large, the biggest excuse for not exercising used by most sedentary adults is lack of time. But according to John Robinson, a professor of sociology at the University of Maryland and co-author of “Time for Life: The Surprising Way Americans Use Their Time”, people watch TV an average of 15 to 20 hours a week, so there is “room to carve out more time to be active.”
It’s just a matter of establishing priorities, committing to a more active lifestyle and making the necessary behavioral changes. But it’s also necessary to review the guidelines’ key recommendations for physical activity and try to understand what they mean by “30-90 minutes most days of the week”. So here they are:
1. To reduce the risk of chronic disease in adulthood, engage in a minimum of 30 minutes of moderate-intensity physical activity, above usual activity, at work or home, most days of the week. Most people can gain greater health benefits with more vigorous intensity and increased duration.
2. For weight management and prevention of gradual weight gain in adulthood, engage in approximately 60 minutes of moderate to vigorous-intensity activity on most days while not exceeding caloric intake requirements.
3. To sustain weight loss in adulthood, engage in 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements.
That’s what the report outlines, with the last one including the recommendation for “some people” to consult with a healthcare provider prior to participating in this “level of activity”. And of course, the final recommendation was to include cardiovascular conditioning, flexibility, and strength or resistance exercise. Admittedly, there’s not much in terms of specifics with the types of exercise or activity, and the wording is a bit confusing, but at least the official Guidelines finally recognize exercise’s importance in health.
In researching this topic, it’s easy to find quite a few articles and commentaries with a variety of interpretations on these new recommendations. In reading the above, it’s noticeable that the last one omits “vigorous”, which seems to suggest that if you choose moderate intensity, you need to go longer. But the inclusion of the suggestion to “consult your healthcare provider” at “this level” makes you wonder if the omission was just an oversight. Sometimes it seems that the more you read, the less it is clear.
10,000 Steps Per Day
To clarify, you should understand that it doesn’t all have to be a traditional exercise activity. Lots of things count, from playing tag with your kids to doing yard work or housework. If you are not sure if you are moving enough, try wearing a pedometer to measure your total steps taken in a day. Low activity people tend to average about 3,000 per day. Start by making gradual changes. Set an easily attainable goal of increasing your steps by 2,000 more per day, and if weight loss is your goal, reduce your caloric intake by 100 calories. Over time, work your way up to 10,000 steps per day.
That sounds like a lot of steps, but 64-year-old Kent Kemmerer from Cleveland Ohio logged 6,650 steps on his pedometer taking a one-hour step class. Some pedometers will also calculate calories burned and after 10 minutes of continuous movement, it calculates “aerobic steps”. Even so, had Kent’s pedometer had this feature, it may not have been completely accurate because such instruments are not quite able to calculate vertical lift or intensity of effort. A one-hour step class, which meets well over half the daily goal of 10,000 steps, will burn more calories than actually measured.
If you do choose to use a pedometer to help motivate your activity level, keep in mind that you do burn more calories in less time with a “vigorous” effort. Also, remember that most means of measurements and guidelines are primarily intended to motivate and should not always be taken as “absolutes”.
So here’s the bottom line: move more, eat less, and I’m sure the nutritionists will agree, make nutrient-dense food choices. And if you can only carve out 30 minutes of physical activity a day, it’s far better than watching TV.
How to Start An Exercise Routine for Beginners
In the past, I have always had problems with weight loss because I wasn’t able to keep up with exercise. I have never really had problems maintaining a healthy fat loss diet but staying active is an entirely different matter. I didn’t really have a lot of time in my daily schedule to stay active and it became a challenge that I absolutely hated. I use to have a limited approach when it came to exercise and there were really only a few types of workouts that I ever pursued.
One was jogging and I quickly came to dislike this activity intensely. I never liked how hard it was on my joints and there were a few times when I didn’t feel good at all after a long job. I’m convinced that my body was not made for this type of workout so I abandoned it pretty quickly. Another type of exercise that I’d tried was swimming and although I found it to be good for my body, it was not all that enjoyable either. There is just something about swimming in a pool with other people that makes me a little bit nervous.
I finally decided that when it comes to exercise I prefer to do it on my own. I don’t like to be in a pool surrounded by kids and I certainly don’t like to share a jogging track with a bunch of old people who are walking backward. I guess I’m not a very social person and this played an integral role in trying to come up with an exercise routine that I could live with.
In the end, I decided to set up a personal fitness studio that I could use at my own leisure. With a fitness studio filled with the best exercise equipment I could work out anytime I wanted and I also make sure to put measures in the room that would keep me entertained. I installed a big screen TV so that I could watch television while sitting on my exercise bike and it would help me to pass the time.
It took a while to finally land on exercises that I could live with but I also make sure to investigate a variety of activities as well. Remember, there are many options when it comes to exercise and sports and you should take the time to see which one works for you. Don’t feel bad if you can’t handle all of them because most people only prefer one or two types of exercise anyways. The key to finding the one that works for you is to try as many as possible and then narrowing down your choice. And remember, if you have not been active in quite a while it’s always good to start off slow and don’t forget to stretch.
A lot of people start off with lofty goals when it comes to exercise, but remember you need to come up with a plan for the long-term. It’s not about how fast you can lose weight in a week, it’s more about maintaining results for the long-term so that you can learn healthy habits that you can live with.
If you try to overextend yourself at the very beginning of your exercise program and you might injure yourself in the process. It’s very important to consider the fact that you might not be able to handle the types of exercises that you want to at this point.
Your main goal should be to build up your endurance so that you can handle more excessive types of exercise, and you can benefit from weight training as well. It’s also essential that you keep variety in mind since there are many more ways to exercise than you may realize. Some people limit themselves to jogging outdoors, and this might work for them but there are alternatives as well.
One thing that people forget about when it comes to exercise is incorporating the element of fun. Can you imagine how much more willing you would be able to work out on a regular basis if you actually enjoy doing it? You might not think that exercise is something that you actually look forward to, but with the right planning, it’s possible to make this happen. You have to really take a look at your own personal style and measured with your schedule to fit in the types of activities that keep you interested.
There is also an abundant opportunity to incorporate social elements of exercise with friends and family members. Sometimes working out with a friend is exactly what you need and they can help your overall diet plan as well. You can work together to stay away from high cholesterol foods in addition to striving for excellence when it comes to maintaining healthy eating patterns. Best of all, you can still enjoy meals knowing that you will be working out together later to burn off excess calories.
All of this means that exercise can play a vital role in your health, and it can contribute to your enjoyment of life as well. Don’t think of it as a chore that you absolutely have to do, rather it can be something that makes you healthy in the process of using your time in the most efficient way possible.
How to Get Started with Exercise – 8 Exercise Tips for Beginners
Everyone knows that exercise does the body good. Excuses aside, it can be difficult to determine where and how to start. These are tips to help get you headed in the right direction.
1. Get Checked Out Under the Hood
The first step is to see your doctor before starting any new physical activity. If you are over 40 or been sedentary for a long time, it’s best to face reality and get cleared by a physician. A standard check-up can unveil potential risks related to sudden engagement in physical activity and knowing you are good to go will prevent health concerns from impeding your progress.
2. Define Your Fitness Goals
Put your goals in writing, be specific and be realistic. “Lose weight” is the most common goal in starting an exercise program and it’s hard to stay motivated when it doesn’t happen right away. Keep in mind that if it took you a year to pack on extra pounds, it may very well take that long to lose them. Since it’s hard to maintain resolve with such a long term goal, break your plan up with realistic short term attainable objectives.
3. Establish Self Rewards
To keep yourself motivated, your plan should include rewards for achieving established benchmarks. Best is to work in rewards that further inspire you to achieve your overall goal: a new pair of shoes or exercise outfit, new equipment or workout DVD, or a gym membership.
4. Start Easy & Start Slow
It’s not wise to suddenly try to go from couch surfer to marathon runner. Walking is generally the best place to start – it’s something you already know how to do and no equipment is required other than a decent pair of shoes. Avoid the temptation to make up for “lost time” – a gradual increase in time and intensity is the way to go with all forms of exercise.
5. Enlist Support
An exercise program is often best adhered to when you have someone else joining in your endeavor. Chances are you have a friend or relative that would also benefit from an evening buddy walk. If you need to go it alone, tell your support system of family and friends about your intentions and ask for their psychological support.
6. Be Prepared for Roadblocks
Roadblocks can come either from within or from other external sources. Dismiss the internal excuses that come to mind which can impede your progress. Overcome external obstacles by devising alternative plans. If cold and rain threaten to wash out your daily walk, plan B might be to stop by a local fitness center to investigate or go walk the mall and browse for future rewards along the way.
7. Accept Derailments and Get Back on Track
If you miss a few days, a week or even longer due to unforeseen derailments, don’t beat yourself up about it. Get back on track and keep moving forward. While you can lose a fairly significant percentage of conditioning in as little as 10 days, if you get right back to it within 2 weeks, you can regain your previous level of conditioning in a shorter amount of time.
Adjust your written goals and objectives and dismiss negative thoughts – it happens, it’s not a failure, it’s real life.
8. Seek Professional Help
If you have no idea about how to proceed with any of the above, or if you find yourself falling short of established objectives, you should consider enlisting professional help.
Success in anything requires learning. If you are not self-motivated to educate yourself with reading and research, or if you find yourself bored, in a rut, or just in need of inspiration, hire a trainer to be your guide.