30 Minutes to Burn

It only takes a few minutes of activity each day to improve your health. Yet, 60% of adults are not active on a regular basis, and one in four is completely inactive. And our youth are watching and following suit.

Inactivity is a more serious problem than previously thought. A sedentary lifestyle can lead to five times the risk of heart disease. One study found that inactivity was the same as being 20% overweight, and as risky as smoking a pack of cigarettes a day! Regular exercise or activity can provide an array of health benefits: prevention of obesity and Type 2 Diabetes; improved cholesterol levels; lower blood pressure; an improved immunity system and joint function; improved mood; relief of depression, reduced risk of disease and certain cancers, and increased independence and decreased falls for older adults.

You do not have to exercise long and hard to improve your health. In fact, you don't have to exercise at all! The US Department of Health and Human Services recommends 30 accumulated minutes of activity most days of the week. The US Surgeon General recommends a similar amount of moderate activity, enough to burn 150 calories a day or 1,000 calories per week. The key word here is activity. Adults need 30 minutes of activity, and youth and teens need 60 minutes of activity accumulated over the day. For beginners, three separate 10 minute activity segments will accomplish this goal.

It's easy to achieve 30 minutes of activity each day. I recommend returning to the inconvenient way of life: wash the dishes or the car by hand; lose the remote controls to the TV and garage door; do your own lawn work or household repairs; take the stairs; play with the kids; walk the dog; do one extra household task each day; walk during lunch or breaks, and stand instead of sit.

Adding any type of activity to your daily routine will also help you burn 150 calories each day. For example, an average adult weighing 150 pounds will burn approximately 150 calories by:

• Walking 20min/mile 30 minutes
• Walking 15min/mile 23 minutes
• Housework 35 minutes
• Washing the Car 45 minutes
• Stair Climbing 15 minutes
• Dancing 43 minutes
• Golfing 26 minutes
• Gardening 30 minutes
• Calisthenics 30 minutes

So, what are you waiting for? Get up and get ACTIVE!