With 60% of the Utah adults being overweight or obese (1), it is not a surprise to learn that most adults do not get enough exercise. An estimated 40,000,000-50,000,000 U.S. adults do not getting adequate exercise; this inactivity has led to nearly 1 in 10 premature deaths (2). This means that more people die each year from not exercising that smoking or diabetes (3).
Steven N. Blair a professor in the Departments of Exercise Science and Epidemiology and Biostatistics at the University of South Carolina called physical inactivity the biggest public health problem of the 21st century (3).
Exercise not only helps promote weight loss but help lower the risk for heart disease, stroke, diabetes, cancer, lung disease, stress and many more healthy disease.
It is very too late to start exercising and gaining the benefits of moving more.
Tips to Staying Active
- Adults need moderate intensity aerobic activity for at least 150minutes a week (this equals about 30 min 5 times a week).Aerobic exercise include actives such as walking, running, swimming, aerobics, cycling, dancing and basketball.
- Participate in resistance training such as weight lifting, pus- ups, crunches, pull-ups, squats and lunges, at least two times a week.
- Remember exercise does not have to be done all at once. It can be done in 10 minute intervals
- Take a few minutes for each activity to stretch out your muscle to prevent injury.
- Doing activities that you enjoy can help you stick to your goal.
- Get the whole family involved.
- All movement counts. Whether it is parking in the farthest park spot from the door, working in the garden, or taking the stairs it all counts.
- Aim for spending less than 2 hours of time sitting in front of the TV or computer after work/school.
- When sitting for long periods of time take a 2-3 minute walk every 60 minutes
- Keep your energy up by eating 7-9hours a sleep a night.
Remember that takes a little time to exercise each day and add a lot of time to your life.
“If exercise could be packed in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.”
Robert N. Butler, M.D.
Director, National Institute on Aging
- Utah Department of health.
- Lee I-Min. Lancet July 2012
- Blair SN; Br J Sports Med. 2009;43(1):1-2