New Year/New Perspective
With every new year many of us make goals around our health and fitness. Unfortunately, many of us find that by mid-January we have not structured our ‘ideal workout schedule’, our found the ‘best work out’, or perhaps have failed to initiate our plans at all. This often leaves us complacent and facilitates our agreement to remain uncommitted to our health and fitness goals. After all I am pretty comfortable with my current schedule. (I am speaking for myself)
I have a feeling that I am not alone?!
Rather than having the “all or nothing” mindset I have found that more of a consistent muddling along the fitness path approach has helped stave off my want to ‘bag the whole process’ or make it easier to justify not having time. By muddling along, one is simply mixing it up. In years past I looked for the biggest bang for the buck, or rather best results in a reasonable scheduled time. This often left me with running. Over the course of time, I have learned to mix it up and now may perform jump rope, shuttle runs in the back yard, pushups, pullups, and multiple other activities, (including some running) depending on the day and schedule.
Realizing something is better than nothing and shooting for the sweet spot.
The ideal sweet spot:
The Department of Health and Human Services recommends these exercise guidelines for most healthy adults:
- Aerobic activity.Get at least 150 minutes a week of moderate aerobic activity — such as brisk walking, swimming or mowing the lawn — or 75 minutes a week of vigorous aerobic activity — such as running or aerobic dancing. You can also do a combination of moderate and vigorous activity. It’s best to do this over the course of a week. You can achieve more health benefits if you ramp up your exercise to 300 minutes or more of moderate aerobic activity a week.
Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
- Strength training.Do strength training for all major muscle groups at least twice a week. Consider free weights, weight machines or activities that use your own body weight — such as rock climbing or heavy gardening. Or try squats, planks or lunges. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
This is very encouraging as one can divide the minutes per week up and utilizing a multitude of activities be successful. I write this to encourage myself as much as all who read this. Enjoy muddling along with your health and fitness.
Michael Stuber, PT
Regional Director Operations
Therapy and Rehabilitation