This post isn’t about nutrition. It is inspired by my parents are in their 50s and joined a gym yesterday. What was your excuse for not exercising today? Just kidding, I don’t actually want to hear it. Go do something active. I’m sure you’ve heard the phrase “you can’t out exercise a bad diet” before and it’s true. But you also can’t out diet a lack of activity. You may eat well enough to bring a tear to my eye and I’ll give you an upside down high-five for that but remember our goal here is overall health and you just can’t do that without exercise. Not having enough time is a common excuse but if you have enough time to watch an hour of TV then you have enough time to exercise. Not having energy is an even worse excuse. You don’t have energy because you haven’t been exercising. Start small. If all you can handle now is a 15 minute walk after dinner I don’t care, do it. Make sure you are walking quick enough to get your heart rate up. The Center for Disease Control recommends adults 18-64 get a minimum of 150 minutes of moderate-intensity aerobic activity per week. So 30 minutes 5 times a week. Check out their specific guidelines here. Nugget guidelines can be found here and adults 65 and above can find their guidelines here. Since I know most of my readers fall in the 18-64 range that is what we are going to talk about it.
Aerobic Activity- This is the kind of activity that makes you breath harder, gets your heart pumping, and makes you sweat. It can include anything from fast walking, jogging, hiking, kayaking, elliptical-ing, stairs, and even tough house work like shoveling snow. And it can be fun. Basketball, swimming, soccer, tennis, etc. I love teasing Zumba-ers almost as much as I love teasing my aunt about her new found obsession with cats/turning into her mother but seriously if that is your thing then rock it, bro. I will totes be proud.
Muscle Strengthening- Biddies are afraid of this one. Don’t be. You aren’t going to “get bulky.” Low weights, high reps. It is super important especially for women because we are more likely to develop osteoporosis later in life (thanks menopause). Muscle strengthening activities not only build muscles but they build our bones, too. So make sure do this now cause broken hips are the beginning of the end, homeslice. Don’t forget that muscle strengthening activities are not just I-pick-things-up-and-put-them-down weightlifting (although I definitely think you should do some of this) it can also include activities which use your own body weight as resistance, like yoga. Dudes- biddies like muscles. Do I really need to say more?
High Intensity- High intensity includes things like sprints, tabata-style work outs, and cross-fitesk activities. High intensity training (completed SAFELY) will put your physical fitness in a whole new category. HIIT training increases your muscles use of fat and carbohydrate [1], is better for fat loss [2], and can even be safe for some individuals with coronary artery disease [3]. Shortest exercise time and quickest way to get skinny. Sign me up.
I have read the entire Essentials of Strength Training and Conditioning textbook cover to cover which is why I feel comfortable talking to you about this but I am NOT a fitness professional. Their muscles are much bigger and more well defined than mine. You should definitely consult one of those dudes/dudettes (like Bianca Camacho) for an assessment of your specific needs. They will be able to give you more details on how to move your fitness to the next level no matter where you are starting.
Don’t wait til tomorrow, or Monday, or New Years Day. Start today. Now. Exercise is VITAL to your health. Like I said, it is okay to start small. The point it just to start. When in doubt get a dog. They need to be walked. And petting them lowers your blood pressure. Now there is a heart healthy combo! Speaking of hearth health, next week we’re going to talk about why sodium isn’t going to kill you. Yeah, I said it.
-Biebs
PS- I have a confession. Pumpkin is a fruit, not a vegetable. So is squash. But in my heart they’re vegetables so lets just pretend, okay? Okay. Did you eat your vegetables today?
PPS- MOM & DAD YOU ROCK!