By Gisselle Marie Rosa
You’ve done everything right by eating sweets less often, cutting down on drinks with added sugar, and eating more fruits and vegetables. But what happens when it becomes harder to shed those last five or ten pounds? What if you just want to stay at a healthy weight? Well, get moving!
Physical activity is a fabulous way to boost metabolism (calories burned) and help you reach your health goals. Studies show exercise can help you lose more weight than dieting alone. Plus resistance exercise (weight lifting for instance) will help you maintain or even build muscle mass when dieting. This is important because we lose fat, muscle and a tiny bit of bone when dieting. Add resistance exercise to your routine and you’ll help protect muscle tissue while losing a greater portion of fat. Unfortunately, only 49.6% of Americans are meeting the Physical Activity Guidelines, which indicate that adults should do at least 150 minutes a week of moderate aerobic activity, like brisk walking or cycling.
Getting 150 minutes of exercise a week may seem like a lot, but, when you space it out throughout the week, it is definitely doable. For instance, if you spend 30 minutes a day being active, you can reach 150 minutes in just 5 days. Also, studies show that exercising in 10 minute increments throughout the day is just as beneficial as spending the full 30 minutes exercising. This is perfect for individuals who work all day and for busy moms or dads who just can’t seem to be able to spend that much time exercising.
Exercise is also amazing because it can help you maintain your goal. It also lowers your risk for diseases such as Type 2 Diabetes, heart disease, stroke, and even depression.
So what’s the best way to start adding physical activity to your routine? Find something that you love to do! If you choose an activity you enjoy, you are more likely to stick with it. There are many ways you can be physically active without feeling stuck using a treadmill at the gym. Many gyms offer a variety of fitness classes like dance, yoga, kickboxing, and trampoline jumping. If a gym is not your scene, consider taking a brisk walk or biking outside and getting some fresh air.
Wherever your interests lie, being physically active is a great way to de-stress, achieve a healthy weight, and have fun.
References
Center for Disease Control and Prevention. Facts about Physical Activity. Version current 20 May 2014. Internet: http://www.cdc.gov/nchs/fastats/exercise.htm.
Center for Disease Control and Prevention. How Much Physical Activity do Adults Need? Version current: 3 March 2014. http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
Center for Disease Control and Prevention. Physical Activity and Health. Version current: 16 February 2011. http://www.cdc.gov/physicalactivity/everyone/health/index.html