When you make healthy choices, whether it’s exercise or eating right, the benefits last a lifetime. It can be hard to find the time to workout or prepare nutritious meals, but a little effort now will pay off throughout life.
People who are physically active live longer and have a lower risk of developing diseases like cancer and diabetes, according to new guidelines from the Department of Health and Human Services. The guidelines recommend adults between the ages of 18 and 64 exercise moderately (brisk walking, water aerobics) or vigorously (running or swimming at 10 mph or faster) for about two to three hours per week.
The guidelines also recommend that you avoid prolonged sitting. To be considered fit, you should be able to walk up and down stairs without difficulty, climb or balance, and maintain a body mass index (BMI) of 18-25. Most American adults fail to meet even one of the four basic criteria for a healthy lifestyle.
Exercise is essential for good health and should be part of a well-rounded daily routine. The Academy of Exercise Science (ACSM) and the American Medical Association have teamed up to create an initiative called “Exercise is Medicine,” whose goal is to integrate physical activity assessment into medical care. The goal is to ensure that every patient gets a regular health and fitness assessment from their doctor, a screening tool that could help prevent and treat many common ailments.
Getting enough movement and exercising can help you lose weight, improve your mood, manage stress, sleep better and have more energy. But it’s important to understand the difference between exercise and fitness. The term “fitness” can have a negative connotation because it carries images of a bodybuilder or a dancer in the media, but in reality, you don’t need to look like a ballet dancer to be healthy and fit. Fitness is defined as your ability to complete everyday tasks such as climbing the stairs or carrying groceries without becoming winded. You can improve your fitness with short bursts of activity, such as walking around the office or taking your dog for a walk, and make it a priority by adding workouts to your calendar as non-negotiable events.
The most effective way to achieve a healthy lifestyle is to start small and make changes slowly over time. Set realistic goals for yourself and celebrate your successes. If you are sick, skip exercise if your symptoms are above the neck, such as a fever or fatigue. Instead, focus on moving your body as much as possible in other ways, such as dancing or raking the yard, but don’t exercise if you have a fever or are experiencing muscle aches or severe pain. This will prevent you from catching and spreading an infection. If you’re struggling to get motivated, find a personal trainer or other fitness expert to help you design a workout program that’s safe and beneficial for your unique needs. They can also offer tips and support to keep you accountable.