Summer BanksUSDA Exercise Guidelines
October 23rd 2006 13:11
USDA Exercise Guidelines :
Regular physical activity is essential to weight control and good physical and mental health. The government has put physical activity on a par with nutrition and calorie control for achieving a healthy lifestyle as well as short- and long-term weight loss. Cutting calories alone just doesn't cut it anymore. In this article, we will explain the USDA exercise guidelines, and look at the different ways for you to get your heart pumping.
What the USDA Dietary Guidelines Recommend :
For the first time, the USDA Dietary Guidelines for Americans spell out how much physical activity you need. They recommend:
At least 30 minutes of moderate-intensity physical activity, above your usual activity, on most days of the week to reduce the risk of chronic disease in adulthood. Greater health benefits, say the Guidelines, can be reaped with a more intense program or one that is of longer duration.
About 60 minutes of moderate- to vigorous-intensity activity most days of the week to help manage body weight and prevent gradual, unhealthy body-weight gain in adulthood.
At least 60 to 90 minutes of moderate-intensity physical activity daily to sustain weight loss in adulthood.
Where to Start?
If your primary physical activity right now is walking to the refrigerator, you may be in a bit of a panic after reading the recommendations. But before you dismiss them as impossible standards, there are a few things you should know:
You can divide up the time any way you want throughout the day. It's the accumulated total that's important. Three to six 10-minute bouts over the course of a day will do the trick, according to the Guidelines.
You can start with small steps geared toward your weight and fitness level. Adding physical activity to your day can be a gradual process.
You can always do a little more than you are now. If walking around your living room twice is more than the usual amount of activity you do, then start with that. Soon you might be able to take a lap around the yard or go half a block down the street.
You can build activity into your day in simple ways that don't take up a lot of extra time.
You can count much of the movement you do in a day as physical activity. Household chores, yard work, walking to the bus stop or walking the dog, carrying groceries, and grocery shopping all burn calories.
Did the "You Can" message come through loud and clear? Good!
Controlling the Calorie Burn :
Whether you participate in a structured physical activity or just try to add extra movement to your day, the number of calories you burn is determined by several factors. You have control over all of them:
Frequency. The more often you move, the more calories you use. The USDA Dietary Guidelines recommend being active most or all days of the week.
Time. The more time you spend moving, the more calories you burn. The USDA Dietary Guidelines recommend 30 to 90 minutes of activity most or all days.
Intensity. The more intense or strenuous the activity, the more calories you burn. If you are short on time, step up the intensity. That way you can burn the same number of calories that you would doing the activity at a lower intensity for a longer time.
Your weight. The more you weigh, the more calories it takes to move your body. That means someone who weighs 300 pounds will burn more calories walking for 10 minutes than someone who weighs 150 pounds. That's not a good reason, however, to hang on to extra pounds!
Regular physical activity is essential to weight control and good physical and mental health. The government has put physical activity on a par with nutrition and calorie control for achieving a healthy lifestyle as well as short- and long-term weight loss. Cutting calories alone just doesn't cut it anymore. In this article, we will explain the USDA exercise guidelines, and look at the different ways for you to get your heart pumping.
What the USDA Dietary Guidelines Recommend :
For the first time, the USDA Dietary Guidelines for Americans spell out how much physical activity you need. They recommend:
At least 30 minutes of moderate-intensity physical activity, above your usual activity, on most days of the week to reduce the risk of chronic disease in adulthood. Greater health benefits, say the Guidelines, can be reaped with a more intense program or one that is of longer duration.
About 60 minutes of moderate- to vigorous-intensity activity most days of the week to help manage body weight and prevent gradual, unhealthy body-weight gain in adulthood.
At least 60 to 90 minutes of moderate-intensity physical activity daily to sustain weight loss in adulthood.
Where to Start?
If your primary physical activity right now is walking to the refrigerator, you may be in a bit of a panic after reading the recommendations. But before you dismiss them as impossible standards, there are a few things you should know:
You can divide up the time any way you want throughout the day. It's the accumulated total that's important. Three to six 10-minute bouts over the course of a day will do the trick, according to the Guidelines.
You can start with small steps geared toward your weight and fitness level. Adding physical activity to your day can be a gradual process.
You can always do a little more than you are now. If walking around your living room twice is more than the usual amount of activity you do, then start with that. Soon you might be able to take a lap around the yard or go half a block down the street.
You can build activity into your day in simple ways that don't take up a lot of extra time.
You can count much of the movement you do in a day as physical activity. Household chores, yard work, walking to the bus stop or walking the dog, carrying groceries, and grocery shopping all burn calories.
Did the "You Can" message come through loud and clear? Good!
Controlling the Calorie Burn :
Whether you participate in a structured physical activity or just try to add extra movement to your day, the number of calories you burn is determined by several factors. You have control over all of them:
Frequency. The more often you move, the more calories you use. The USDA Dietary Guidelines recommend being active most or all days of the week.
Time. The more time you spend moving, the more calories you burn. The USDA Dietary Guidelines recommend 30 to 90 minutes of activity most or all days.
Intensity. The more intense or strenuous the activity, the more calories you burn. If you are short on time, step up the intensity. That way you can burn the same number of calories that you would doing the activity at a lower intensity for a longer time.
Your weight. The more you weigh, the more calories it takes to move your body. That means someone who weighs 300 pounds will burn more calories walking for 10 minutes than someone who weighs 150 pounds. That's not a good reason, however, to hang on to extra pounds!
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