- Author: Austin Cantrell
- Editor: Emily Harris
Image Source: http://bit.ly/2m4ndUG
It can often be difficult to work exercise into our busy lives. There are many difficulties we must overcome to meet the two hours and 30 minutes a week, or 30 minutes a day for five days a week, of moderate aerobic physical activity as recommended by the Physical Activity Guidelines for Americans, not to mention the strength or resistance training we need to work in two times a week, and flexibility exercises two to three times a week. Perhaps the most common barrier that's hard to tackle is lack of time. In order to implement an exercise routine into our lives, many of us will need to plan out our day and see where we can fit exercise into our schedule.
Not only does scheduling and planning our exercise help us find the time, it also helps us create a better structured and more concise work out program and makes us more likely to adhere to a well thought out plan, as opposed to exercising on an impromptu basis. By having a plan, you will likely hold yourself accountable because you set aside that time for your exercise. One important thing to remember is that our exercise doesn't have to take place all at one time. If you exercise for 10 minutes three times throughout your day, you will have met your 30 minute requirement for the day.
So, if we exercise for 10 minutes before we go to work, take a 10 minute walking break while at work and exercise for 10 minutes after work, we will meet our recommended amount of physical activity for the day. We can also save time by engaging in vigorous physical activity, which is only required for 75 minutes a week, or 15 minutes a day, 5 days a week. Examples of moderate activity would be light exercises like walking or gardening, while vigorous physical activity would be running, sprinting or swimming. Typically, you will be able to hold a conversation during moderate activity, but will be unable to sing. During vigorous activity, you will not be able to have a conversation without considerable shortness of breath or pausing.
If you find that you are not motivated to be physically active, find activities that you enjoy and count it towards your daily physical activity time. Spend time with your children playing outdoors or playing sports. Seek social support by joining walking clubs or recreational sports leagues. If you still find yourself short on time or unable to overcome barriers, visit the Center for Disease Control website to see more suggestions for overcoming physical activity barriers.
Sources:
https://www.cdc.gov/physicalactivity/basics/adding-pa/index.htm
https://www.cdc.gov/physicalactivity/basics/adults/index.htm
https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html
https://www.cdc.gov/physicalactivity/basics/adding-pa/index.htm
/span>- Author: Austin Cantrell
- Editor: Emily Harris
Physical activity doesn't have to be a chore for you or your children. One fun physical activity can be a simple, affordable and homemade obstacle course. The hype of an obstacle course can help to encourage your child to be more physically active and meet their hour of physical activity every day. An obstacle course can be created using everyday, household items, or, if you're feeling really ambitious, you can construct one out of wood. The benefits of using an obstacle course for physical activity include improved cardiovascular endurance, muscular strength, balance and general motor skills. It is also just plain fun! Here are some ideas to get you started on your own backyard obstacle course.
Source: http://www.pbs.org/parents/crafts-for-kids/pool-noodle-obstacle-course/
Pool noodles and PVC pipe are affordable materials that can be used to create obstacles. For example, you can tape a pool noodle to itself in a circle to create rings that can be tossed. Tie a few pool noodle rings together and you have a "tire" obstacle. Pool noodle rings can also serve as a target in which your kids throw another pool noodle through like a javelin, or they can throw a Frisbee or balls through. You can also use plastic tent stakes and pool noodles to create hurdles for the kids to jump over or crawl under. Stand a few pool noodles up with tent stakes in a line and have your children dribble a ball in between them.
Source: http://frugalfun4boys.com/wp-content/uploads/2016/03/Ninja-Warrior-4-Edited.jpg
Obstacle courses can also be created from left over wood supplies from other projects. A 4-inch by 4-inch piece of wood can be used as a balance beam. Wood shipping pallets can be used as platforms. Old logs can be used as balance steps. Just remember to keep your obstacles age appropriate. It's important to always supervise your children when they are participating in these activities to ensure safety. By chaining together several different activities you can create a fun and engaging source of physical activity. Be creative and have fun with your kids!
Let us know about your homemade obstacle course in the comments below!
- Author: Diane Nelson
Doctors say we'll live longer if we exercise and eat right. Okay, but what does that mean, exactly? You hear so much about super foods and super diets that knowing how to “eat right” can be super confusing.
“This isn't about starving yourself or biting off more than you can chew at the gym,” Applegate says. “It's about making good-for-your-body decisions, rather than punishing you with cutting calories and tough-to-do workouts.”
Applegate teaches nutrition at UC Davis, including a wildly popular online and in-person nutrition course that attracts several thousand students each year. She's a triathlete, a sports nutrition columnist for Runner's World, an author of several sports nutrition books, director of sports nutrition for Intercollegiate Athletics at UC Davis, and a consultant for Olympic athletes.
In short, she knows her stuff. And when it comes to healthy eating, she says, don't over-think it.
“Eating well isn't about being perfect, but about finding out what food has to offer, and striking a balance between your needs, personal preferences, culture and family experience,” she says.
That philosophy is central to her healthy eating and exercise challenge, which you can pick up at any Nugget Market or download from its website here. Applegate's shopping list includes a wide variety of tasty foods — a bounty of fresh vegetables, various meats and poultry, fish, eggs, grains, dairy, chocolate and much more. What's not to like?
- Eat breakfast. A solid morning meal sets the stage for a good day of healthy eating.
- Eat some protein at every meal to manage weight and support your exercise.
- Whole grains like brown rice, quinoa and whole wheat are your friends (unless you cannot tolerate gluten. If so, stick with brown rice and other non-wheat products).
- Aim for at least 2½ cups of veggies and 2 to 3 pieces of fruit each day.
- Include healthy fats from fish, nuts and seeds. Use olive, canola or avocado oils.
- Aim for 2 to 3 servings of calcium-rich foods like dairy or soymilk. Each day, eat a probiotic such as yogurt or kefir for digestive and immune support.
As for fitness, the plan provides a do-at-home circuit of strength training exercises, such as planks, push-ups, squats and leg lifts. Her general rules are:
- Switch things up. You'll build stronger muscles when you try different types of exercises.
- Aim for 30 to 60 minutes of moderate to vigorous activity five to seven days a week. Anything that boosts your heart rate counts — fast walking, jogging, bike riding, swimming, dancing, basketball, you name it. If you can't find time for 30 minutes straight, 10 minutes here and there will do the trick.
- Include three to five do-at-home strength-building sessions that help shape and tone major muscle groups while building core strength.
Adjusting to healthy eating and routine exercise takes time, Applegate says, so don't be too hard on yourself.
The joy is in the journey.
- Author: Marissa (Palin) Stein
Looking to get fit and stay in shape once we move to the new building? No problem. With a gym right across the street, bikes available for check-out, and easily-accessible greenbelts in the area, our new building will provide plenty of options for staying active.
What's more? Our EH&S unit just received two FitDesks 2.0 that will be placed in the new building. With a laptop stand and bike pedals, the FitDesks will be available for new building employees to use for 30 minutes at a time. For more information about the FitDesk, watch the video below.