David E. Conroy, Pennsylvania State University and Sherry Pagoto, University of Connecticut
Then again. The US Department of Health and Human Services published a new edition of the Guide for Physical Activity for Americans. The voice you hear, the Americans collectively sigh.
Let's be honest: Physical activity guidelines can be difficult. As behavioral researchers with expertise in exercise motivation, we will be the first to recognize that it is not easy to maintain a physically active lifestyle. This is what we do, and we don't always hit the target. Life is scattered and often precedes even the best intentions. Let's take a deep breath, let's not like these new rules and speech strategy.
The guidelines recommend that all adults perform physical activity for at least 150 minutes per week at a concentration that increases the heart rate. Older adults should add balance exercises. Except for pregnant or breastfeeding women, adults should remove weight at least twice a week using all the main muscle groups.
The guides also recommend that school-aged children and adolescents should be active for 180 minutes per week. The preschool should be active throughout the day. Now you can think, who has time for this exercise?
The good news is that the guides now recognize that it is not necessary to take care of health care by fitting up large time blocks for exercise. The rules do not require the physical activity to be valid for 10 minutes or more consecutively for the first time. All activity counts. Climbing up and down the stairs at work every day is counted towards your destination (as long as you increase your heart rate).
The new guidelines emphasize the message geçir move more, move less mek to encourage everyone to do some more physical activity and spend a little less time. Physical activity is all or nothing. Each comes with some health benefits, so if the guide seems to be too difficult to reach, it's okay. Just try to do a little more than you did yesterday. Improvement counts as success if you follow the instructions.
But how? And when?
If you think the guidelines are excessive, you're not alone – this is one of the most common complaints about the guidelines we've heard from thousands of people we've read and consulted in our exercise programs. People often feel hopeless about changing their way of life. One way to overcome a great goal is to divide it into smaller pieces.
Think of a marathon runner. A new runner does not start running 26 miles; each one has to lean on him. They divide the dreaded targets into small pieces that are constantly increasing for months. You can approach the new physical activity guidelines in the same way. By following your progress, using increasingly challenging targets and celebrating the milestones of achievements, you can bring yourself closer to reaching the great goal.
The first target you set should be a fairly easy target – you should think so easily, hedef Oh, come on! It's easy! In For example, exercise about 30 minutes per week. Can you go up to 35 minutes a week for the next three weeks? Multiply up to 40 minutes after being nailed for 35 minutes for 2-3 weeks. The idea here is that you are slowly building up every step of the way before you proceed to the next step. Each step also improves your physical fitness and conditioning so that the next step does not feel more difficult than the previous one. From the perspective of time management, it's much easier to sneak in an extra five minutes and find time blocks from 30 to 60 minutes.
If you are now more than 150 minutes away, forget about 150 now. In Oh, come on! E Come to an easy goal and go there. Keep track of your progress with wearable devices, smartphone applications or old-fashioned pens and papers. But if you follow your progress, it's important to have a plan that you plan to follow and continue for yourself – ever so gently.
The best thing you can do for your health
Experts call physical activity as ”the best purchase“ in public health. And the guidelines are based on evidence from thousands of studies. Based on this evidence, an expert panel stated that our life cycles increased, sneaky prevented annual weight gain, and reduced risk of nearly any chronic disease: cardiovascular disease, diabetes and many cancers. No other behavior can do anything good for your health. Now you can make some money by investing a little time. Think as a 401K for a long, healthy and happy life.
Of course, we don't always decide on our long-term interests. We act more wired to get instant rewards, and it takes years for many of the health benefits of physical activity to emerge. Some may be difficult to recognize, such as prevention of heart disease.
Fortunately, there are many immediate benefits of exercise. One of the biggest, then the “feel good den effect. After physical activity, people feel more focused, less stressful and more energetic. In fact, studies now show that regular physical activity can reduce anxiety and depression – with equal effects to antidepressant drugs or psychotherapy. We're all one exercise to feel better than what we're doing right now.
A careful word: Be careful not to force too early. Hard exercise can be uncomfortable. Most people do not repeat unpleasant activities. Find something that you've enjoyed, and keep it fun if you want it to change.
When you hear all the news about new physical activity guidelines, try not to let it deter you. Put the numbers aside for now and ask yourself: ım How can I move a little more and I'm sitting a little less than I do now – and how can I make it fun? Say
You got this.
David E. Conroy, Professor of Kinesiology and Human Development (Assistant professor of associate professorship at Northwestern University), Pennsylvania State University and Sherry Pagoto, Professor of Allied Health Sciences, University of Connecticut
This article has been re-released from The Conversation under a Creative Commons license. Read the original article.