Experts suggest that adults between 18 and 64 years of age rack up at least 150 minutes of moderate physical activity or 75 minutes of rigorous activity each week along with muscle-building exercises at least twice per week. These guidelines are designed to help keep people fit and prevent many serious conditions like heart disease, certain kinds of cancer, and diabetes.
Yet, a recent report issued by the CDC’s National Center for Health Statistics reveals that only a quarter of adult Americans are meeting this requirement. Some reasons those surveyed said they don’t get the exercise they need are that they don’t have enough time or they believe an active lifestyle can be too expensive.
As sports medicine experts, we’re constantly reminding our patients about the benefits of an active lifestyle daily. We know the importance of keeping active and how it helps bones, joints and muscles stay healthy while also avoiding common aches and pains or those associated with chronic conditions such as arthritis and osteoporosis.
To those who contend they don’t have the time, or the money to stay fit, we suggest the following:
For the time-crunched:
- Walk or bike to work. Climb stairs or take laps around your office or parking lot for 30 minutes during your lunch hour.
- Schedule a standing appointment in your weekly calendar (even if for just 20-30 minutes) and set reminders and alarms so that you don’t forget.
- Strap on ankle or wrist weights while running errands, at the office, or doing housework for an added muscle-building boost.
For the budget-conscious:
- Rent workout DVDs from your library or check out the endless free videos available online.
- Invest in one quality piece of equipment that can serve multiple functions such as an exercise ball, resistance band, or a set of adjustable dumbbells.
- Or better yet, look into the many new workouts that are designed to use your own body weight for resistance–no equipment necessary!
To discuss how you can meet your fitness goals for optimal health, please contact us to schedule an appointment with one of our sports medicine specialists or physical therapists.