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Monday, January 30, 2023

Really Need To Start Exercising But Hate It? Just Move

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If you cringe at the thought of lacing up your running shoes, wrapping yourself in spandex, doing laps, reps, and sets, do it.

if you think Training Camp Applied to soldiers, Plyometrics doesn’t ring any alarm bells, it just moves.

If you need to crank up your numbers — not the fun ones, like a scoop of ice cream on a (waffle, please) cone, but the serious ones, like diastolic and systolic blood pressure, LDL and high Density lipoprotein – just move.

That’s advice from I-Min Lee, professor of epidemiology at the Harvard T.H. Chan School of Public Health and professor of medicine at Harvard Medical School and the Division of Preventive Medicine at Brigham and Women’s Hospital.What Lee says is important healthy It doesn’t have to be a physical “workout,” it’s physical activities: Do your best to move muscles and expend energy. If the question is how much is enough to improve your health, the answer—especially if you’re doing very little right now—is simple: more.

“Exercise is great for those who can and want to, but ‘exercise’ isn’t necessary for those health benefits”Any physical activity is good for health, and physical activity is what we do in our daily lives,” Lee said. “We don’t need to ‘exercise’ to get health benefits. ”

For about three-quarters of us, this should be good news.Despite being bombarded with messages about the health benefits of exercising, most U.S. adults don’t exercise, or at least don’t exercise enough to satisfy the U.S. Department of Health and Human Services guideline.

According to the National Center for Health Statistics, only 24.2 percent of adults age 18 and older meet the following recommendations: Aerobic exercise and muscle strengthening.These recommend 2.5 to 5 hours of moderate-intensity aerobic activity such as go quicklyand muscle-strengthening activities at least twice a week.

Which activities you engage in and how much you engage in depends on why you started being active, says Lee. Some people want to get fitter so that a walk around the block can evolve into a hike up the hill. Others want to lose weight, and still others worry about diseases that become more frequent as they age, such as diabetes, heart diseaseand high blood pressure.

“‘Couch to 5k’ might be for someone who wants to run a 5k. For fitness, I would take a very different approach: Goals are just the beginning,” says Lee.

If you’ve been sedentary for a long time, you can increase your activity in the same way you cook a meal in a saucepan: “Low and slow. ”

“Any kind of physical activity is good for health, and physical activity is what we daily life” said I-Min Lee, professor of epidemiology

The government’s guidelines equate to 30 minutes five times a week, Ruggeri said, but people who are sedentary should remember that’s the total amount of time per day. If your goal is to walk for 10 minutes a day, plus two other 10-minute workouts, you’ll be fine, she says.

“It’s just to get heart rate Get up,” Ruggeri said. “To break it down further, it doesn’t have to be 30 minutes in a row. ”

Chronically sedentary people can even start lying down with exercises — leg raises, bridges and using resistance bands — to build strength before embarking on weight-bearing exercises like standing marches and squats, Ruggeri says.even walk around grocery store Can be used for balance work, for example, standing on one foot while holding the cart handle. Hydrotherapy is also helpful, Ruggeri says, because water helps support body weight. Once you start, she says, listen to your body and take a day off if you feel tired.

“It all depends on where they’re coming from. What can you tolerate, what pre-existing conditions do you have?” Ruggieri said. “If you’re going from zero to 1,000, that’s probably too fast.”

Ruggeri recommends trying different things until you find something you like. Some of the amenities have exercise rooms, swimming pools and exercise bikes, while just a stroll around the neighborhood or at the local mall can get you started.

“Walking is good for everyone,” Ruggeri said. “If you like it, you’ll keep doing it.”

Provided by the
Harvard University

This story is made by harvard gazette, the official newspaper of Harvard University.For more University news, visit Harvard Education Network.

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