Updated information from the NPAP (National Physical Activity Plan) suggests we should think additional physical activity (just think MOVE) in everyone’s life should be a no-brainer! The health advantages from the added movement far out-weigh the time and effort spent; so why are Americans not buying it? Like so many other demands, you think it will just take too much time! You just have too many other demands to get those 20 continuous minutes (maybe think of it as less than 2% of your time) each day.
Please use this article as the beginning of new analysis of exactly “HOW MUCH IS ENOUGH?”…and on the other side of that balance, “HOW MUCH IS TOO MUCH?”
Like everything else, “how much is enough” is an evolving science: studies have now been done in a more scientific, controlled way. In the mid 1990’s, and even later in 2008, studies adapted that needed number using a much more representative group of our general population. (These studies were NOT just young, physically fit men, like the study for the 20 minute rule.) New guidelines suggest 150 minutes per week of vigorous activity, or 300 minutes per week of moderate activity. These sessions could be in as little as 8-10 minute increments. Just getting up (1st step) and walking briskly down the street (around the block, around the office building), several times per day, could add up to what was needed to make a healthier you…IT ALL COUNTS!
My suggestion: If you REALLY want to know how your plan is working, what you are doing on a daily/weekly basis, find a device that makes you MORE AWARE! It can start by telling you EVERYTHING, or just the number of steps you complete in a day. Don’t make it so complicated you won’t use it! NOW, just to touch on the other extreme: HOW MUCH IS TOO MUCH?
Learn to listen not only to devices, but to your body!
Are you too tired (or too “sore”) to keep moving after a reasonable rest?
Do you have a complication (such as fibromyalgia, or arthritis) creating a finer line between too much and too little?
IF ANY OF THESE ARE TRUE,
Talk to your fitness professionals about adjustments in timing and intensity that will work for you!
Linda Cook BS, CPT 937-369-7363 cell 937-748-9905 office email@example.com