We all know we need to exercise to be healthy. Exercise has massively positive impacts on our health, from our molecules, to our muscles, to our mood.
The Mayo Clinic recommends that every adult get 60 to 76 minutes of moderately vigorous exercise every day. Moderate exercise includes activities such as a brisk walk, swimming, active yard work, and mowing the lawn. Vigorous exercise includes running and group exercise classes.
The Mayo Clinic article linked above lays out the following:
Even brief periods of activity confer health benefits. If you can't fit in one 30-minute walk during the day, try a few five-minute walks instead. Any activity is better than none.
What will you commit to? If you're inactive, can you commit to 30 minutes of moderate exercise 4 times a week? If you're somewhat active, can you bump it to 60 minutes four or five times a week? It doesn't have to be all at once.
Dr. Maybury encourages you to adopt a regular exercise routine. Please let us at MMG know what you're doing to increase your activity and fitness. We can help you track the positive health impacts of your increased exercise.
We all need to make regular physical activity part of our day everyday.
Have you heard? Sitting is the new smoking. And it's generally true. We all sit most of the time. So we all think, It's fine! It's normal. It must be okay. But in fact, sitting too long is bad for your health.
American adults spend 11 to 12 hours a day sitting. Sitting too much is not the same as getting too little exercise. Even if you get the recommended amount of exercise, prolonged sitting is still likely to be harmful.
Research has connected prolonged sitting with the following negative health impacts, among others.
Researchers and physicians are clear that any activity all is a great improvement over sitting, a study published in a top-rated journal found. According to a scientist quoted in the above-linked article, "People who don't exercise can be healthier even if all they do is reduce the amount of time they sit," he said. "People who do exercise can be healthier by decreasing the time they spend sitting, too. What we are really talking about is a change in the fundamental way that we do things in society by reducing sedentary time. We've known an active lifestyle is better for a long time."
ACTIONS YOU CAN TAKE NOW:
Research finds that really small reductions in sitting can greatly reduce the risk of disease linked to sitting. Swapping out just 30 minutes of sitting for walking or doing light chores around the house can reduce risk of death by 17 percent. Swapping 30 minutes of sitting for more vigorous activity can reduce risk of death by any cause by 35 percent.
Everyone's body is a testament of their wellness-related habits. What does your body say to you about your habits? What does your body tell you about what habits you need to form? to kick?
Forming simple daily habits that promote good health is both free and highly effective in building and maintaining your wellness.
The foundational habits of wellness are:
A couple of additional habits that I think are essential for holistic wellness are:
Forming a new habit takes some effort and intentional focus, but it's not hard. Learn about how to form new habits.
Here are some smart phone apps that can help you form healthy habits: