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Move More



Last week we discussed the benefits of moving more, this week is all about exactly how much movement you should be getting! Keep reading for ideas to add more movement to your day!


How much movement should you get daily?

• Adults should get a minimum of 150 minutes per week of moderate intensity exercise, 75 minutes of vigorous intensity exercise, or a combination of both. A common way to achieve this is by exercising for 30 minutes, 5 times a week.

• There is no one form of exercise that is better for you than another; focus on finding exercises that you enjoy, and that you can be consistent with.

• Walking is a great form of exercise to add to your daily routine and has many benefits which are listed below. It is recommended to get 10,000 steps daily, between your workout and daily routines.


How do I know how intense my workouts are?

• Moderate intensity exercise is considered any activity that gets your heart rate to 60-70% of your maximum heart rate. Think of activities that make you take an extra breath during conversations. Intensity varies for every person, however common examples are walking, biking leisurely, dancing, Pilates, and bodyweight training.

• Vigorous intensity exercise is considered any activity that gets your heart rate to 70-85% of your maximum heart rate. Think of activities that make you take an extra breath after every word during conversations. Intensity varies for every person, however common examples are running, hiking, biking at a faster pace, swimming, circuit, and weight training.


What are the Benefits of walking 10,000 steps a day?

Decreased risk of dementia – Studies done by the Journal of America Medical Association (JAMA) have shown walking 10,000 steps per day can decrease dementia risk by 50%. Walking even 3,200 steps daily has shown the risk of dementia decreases by up to 25%.


Decreased risk of other disease – Studies also show walking up to 10,000 steps daily can reduce your risk of heart disease, stroke, 13 types of cancer, and diabetes.


Weight management – Walking up to and over 10,000 steps daily can help to maintain your weight, and with the right diet can even help with weight loss.


Improved cardiovascular health – Walking for 15 minutes (roughly 2,000 steps) or more at a time is considered steady state cardio and can improve your heart health. Steady state cardio increases the amount of blood pumped per beat, while strengthening the muscles, allowing your heart to work less.


Increased energy – Exercise, including walking, can increase energy levels by allowing more oxygen rich blood to reach your muscles and organs.


Tips on How to Move More

Here are a few tips to help you get more steps into your day easily, and eventually get up to 10,000 steps daily.

• Park farther away from your destination.

• Take the stairs.

• Walk to get coffee or lunch when you can.

• Get up every 30 minutes and walk around the office or your home.

• Track your current daily steps to see how many you already get.

• Set a goal to increase your daily steps by 1,000 each week until you hit 10,000.

• If you can’t get up to 10,000 steps yet, remember something is always better than nothing!


If you have questions or want more tips on getting movement into your day, contact one of our Health & Fitness professionals today at personaltraining@heavensacademy.com


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