Thursday, November 20, 2008
Wednesday, October 29, 2008
Monday, October 20, 2008
2008 PA Guidelines
Another great resource:
http://www.health.gov/paguidelines/default.aspx
There are chapters on children, adolescents, adults, and older adults. Check it out!
http://www.health.gov/paguidelines/default.aspx
There are chapters on children, adolescents, adults, and older adults. Check it out!
Saturday, October 11, 2008
PA and older adults
People used to think that older adults should not participate in physical activity for fear of falls or injuries. But, physical activity is one of the most advantageous things someone 65 or older can do for their health.
The National Institute of health explains that being active can actually decrease the chances of falls and fractures in seniors.
However, by age 75 about one in three men and one in two women participate in no physical activity according to the U.S. Department of Health and Human Services.
Not only can physical activity help with falls and fractures, it can improve mood and quality of life, decrease depression, prevent cancer, heart disease, and diabetes. The CDC also reports that being physically active can improve and maintain cognition, something that tends to decrease with age.
So let’s get moving! To experience these health benefits the 2008 Physical Activity Guidelines say that older adults need at least 150 minutes each week of moderate-intensity aerobic activity or 75 minutes each week of vigorous intensity aerobic activity.
So what does that mean? Thirty minutes of moderate-intensity exercise 5 days a week for anyone in good health with a doctor’s approval. Or for those performing vigorous activity (running or jogging), this would include 15 minutes of exercise five days a week.
Many seniors are concerned that they need to join a gym to become active; although this not the case. Physical activity can be a simple walk through one’s neighborhood or a class for older adults such as the one offered free of charge by SDPRC/Familias Sanas y Activas taught by Promotora Lina Ruiz. This class is held every Wednesday at 2:00 pm at the Senior Center at 125 East Park Ave.
It is not necessary to buy new clothes or fancy equipment. Loose fitting clothes and comfortable shoes are the only prerequisite. It is important, however, that shoes fit properly and provide adequate support.
So, if it’s possible to improve overall health and slow the natural stages of ageing for little or no cost, what is stopping you? Use Binational Health Week as the first step forward.
The National Institute of health explains that being active can actually decrease the chances of falls and fractures in seniors.
However, by age 75 about one in three men and one in two women participate in no physical activity according to the U.S. Department of Health and Human Services.
Not only can physical activity help with falls and fractures, it can improve mood and quality of life, decrease depression, prevent cancer, heart disease, and diabetes. The CDC also reports that being physically active can improve and maintain cognition, something that tends to decrease with age.
So let’s get moving! To experience these health benefits the 2008 Physical Activity Guidelines say that older adults need at least 150 minutes each week of moderate-intensity aerobic activity or 75 minutes each week of vigorous intensity aerobic activity.
So what does that mean? Thirty minutes of moderate-intensity exercise 5 days a week for anyone in good health with a doctor’s approval. Or for those performing vigorous activity (running or jogging), this would include 15 minutes of exercise five days a week.
Many seniors are concerned that they need to join a gym to become active; although this not the case. Physical activity can be a simple walk through one’s neighborhood or a class for older adults such as the one offered free of charge by SDPRC/Familias Sanas y Activas taught by Promotora Lina Ruiz. This class is held every Wednesday at 2:00 pm at the Senior Center at 125 East Park Ave.
It is not necessary to buy new clothes or fancy equipment. Loose fitting clothes and comfortable shoes are the only prerequisite. It is important, however, that shoes fit properly and provide adequate support.
So, if it’s possible to improve overall health and slow the natural stages of ageing for little or no cost, what is stopping you? Use Binational Health Week as the first step forward.
Monday, September 29, 2008
10 reasons you don't exercise debunked!
10. You really hate to exercise.
-Then you simply have not found the activity which fits your personality. Not everyone needs to run 5 miles a day to say they exercise. Exercise comes in all forms. So take the time to find something that fits you--a dance class, hiking, or a simple walk. You CAN find exercise that you DON'T hate.
9. You've tried to exercise but you keep quitting.
-Set reasonable goals and take it slow. Most people quit because they are discouraged or burnt out. If you start slow and make gradual increases, this is less likely to occur.
8. You can't afford a gym membership
-Neither can I! I'm a grad student. If you are lucky enough to live in beautiful San Diego, just walk out your door! You can also find fitness videos online and free community centers in nearly any area. While a gym membership is convenient, there are many other resources people just aren't taking advantage of.
7. You're not seeing any changes in your body.
-This can be frustrating...but stop to think, how long did it take your body to change into what it is now? Getting it back in shape takes time. You also have to do more than look in the mirror. Notice how much easier it is to climb a set of stairs and how much more energy you have. While changes in your looks may take a while, the physiological changes come pretty quickly.
6. You don't know how to exercise.
-Sure you do....you walk everyday right? You know how to walk up the stairs too, huh? OH, and you're sitting on the Internet right now....simply Google exercise. That will keep you busy for awhile!
5. You want to exercise but you have to take care of your family.
-Exercising IS taking care of your family. If you aren't healthy, they will no longer have anyone to take care of them. So, in order not to cut your time short with your family, get them involved too. Go on a walk after dinner or go for a short hike after school. Not only will you get your exercise in, but you will also have a great opportunity to talk and catch up.
4. You can't seem to stay motivated to continue working out.
-Variety is key. You have to change things up or you WILL get bored. Your body will also plateau. So, try out a new workout video, take a different path on your next walk, etc. And again, remember, taking care of your self is taking care of your loved ones....who needs more motivation than that?
3. Exercise HURTS!
-It doesn't have too! And if it does, just turn it down a notch. Sure, you should feel a good burn when you are really working, but severe pain is not necessary nor good for your body.
2. You can't make the commitment to stick to an exercise routine.
-Again, take small steps. Park further away from the door at the grocery store, take the stairs at work, go for an extra walk with your dog....small steps are key.
1. You don't have time!
-But you have time to surf the web or watch your favorite TV show? Interesting. Small adjustments in your schedule can be made to allow for exercise. In fact, you could exercise during the commerical breaks of your favorite TV show, or you could just wake up 30 minutes earlier each morning. Again, small adjustments and goals are the best route for maintained fitness and overall lifestyle change.
-Then you simply have not found the activity which fits your personality. Not everyone needs to run 5 miles a day to say they exercise. Exercise comes in all forms. So take the time to find something that fits you--a dance class, hiking, or a simple walk. You CAN find exercise that you DON'T hate.
9. You've tried to exercise but you keep quitting.
-Set reasonable goals and take it slow. Most people quit because they are discouraged or burnt out. If you start slow and make gradual increases, this is less likely to occur.
8. You can't afford a gym membership
-Neither can I! I'm a grad student. If you are lucky enough to live in beautiful San Diego, just walk out your door! You can also find fitness videos online and free community centers in nearly any area. While a gym membership is convenient, there are many other resources people just aren't taking advantage of.
7. You're not seeing any changes in your body.
-This can be frustrating...but stop to think, how long did it take your body to change into what it is now? Getting it back in shape takes time. You also have to do more than look in the mirror. Notice how much easier it is to climb a set of stairs and how much more energy you have. While changes in your looks may take a while, the physiological changes come pretty quickly.
6. You don't know how to exercise.
-Sure you do....you walk everyday right? You know how to walk up the stairs too, huh? OH, and you're sitting on the Internet right now....simply Google exercise. That will keep you busy for awhile!
5. You want to exercise but you have to take care of your family.
-Exercising IS taking care of your family. If you aren't healthy, they will no longer have anyone to take care of them. So, in order not to cut your time short with your family, get them involved too. Go on a walk after dinner or go for a short hike after school. Not only will you get your exercise in, but you will also have a great opportunity to talk and catch up.
4. You can't seem to stay motivated to continue working out.
-Variety is key. You have to change things up or you WILL get bored. Your body will also plateau. So, try out a new workout video, take a different path on your next walk, etc. And again, remember, taking care of your self is taking care of your loved ones....who needs more motivation than that?
3. Exercise HURTS!
-It doesn't have too! And if it does, just turn it down a notch. Sure, you should feel a good burn when you are really working, but severe pain is not necessary nor good for your body.
2. You can't make the commitment to stick to an exercise routine.
-Again, take small steps. Park further away from the door at the grocery store, take the stairs at work, go for an extra walk with your dog....small steps are key.
1. You don't have time!
-But you have time to surf the web or watch your favorite TV show? Interesting. Small adjustments in your schedule can be made to allow for exercise. In fact, you could exercise during the commerical breaks of your favorite TV show, or you could just wake up 30 minutes earlier each morning. Again, small adjustments and goals are the best route for maintained fitness and overall lifestyle change.
Sunday, September 28, 2008
Subscribe to:
Comments (Atom)
