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Chris Zellers, MPP -Assistant Professor/Educator, Rutgers Cooperative Extension of Cape May County, Family & Community Health Sciences Department, February 2025
Americans have become increasingly sedentary or lacking in movement and consequently chronic disease rates have increased. Moving more and sitting less has been associated with chronic disease prevention including the likelihood of certain cancers, cardiovascular disease, type 2 diabetes and symptoms of arthritis. If you have trouble concentrating or sleeping the answer to your woes could be to move more and sit less. Physical activity can improve your mood, give you more energy and prevent mental decline such as dementia and Alzheimer’s disease while also helping you get a better night’s sleep. As you contemplate moving, focus on the benefits that physical activity offers for your mind, body and soul rather than making excuses not to move.
Physical activity is a great prevention tool for chronic disease according to the Centers for Disease Control (CDC), yet only 23% of Americans meet the recommendations for physical activity – 150 to 300 minutes per week of moderate cardiovascular exercise that includes an additional two days of weight bearing exercise. Exercise can improve your cholesterol, blood pressure and even A1C numbers when done regularly and combined with a nutrient dense diet. Always check with your doctor before beginning any new exercise routines, there are modifications and adaptations for many exercises so that you can move your way.
The notion of 10,000 steps per day has not been scientifically proven and is just an arbitrary daily movement number. However, research does support the need for regular cardiovascular exercise. The recommendations for exercise are based on a weekly configuration (150-300 minutes weekly) to allow us to fit it in week as our schedule permits. Exercise can be broken down over the week and into smaller increments as well. If 30 minutes a day won’t fit into your busy schedule then try 10 minutes 3 times per day. Ten minutes is the minimum effectiveness for moderate cardiovascular exercise. Strength training two days a week is also important for good exercise habits and is the minimum recommendation according to the Physical Activity Guidelines for Americans. Muscle strengthening activities are those that make your muscles work harder than normal and often don’t require any additional equipment, merely the resistance of your own body. Pushups and climbing stairs are good examples of bone strengthening exercises that support muscles working harder than normal. Use lighter weights or try using a sturdy wall for standing push-ups, or begin with one plank and build up to more. Regular exercise over the lifespan provides a better quality and quantity of life.
Many people know that exercise can help them feel better and improve their health, but they don’t know how to get started, stick with it or how to stay motivated. To start a regular exercise routine, do something small with an emphasis on what you like. Try dancing, walking in nature or biking, there are so many activities to choose from but be sure to pick an activity you love to do, so you keep doing it. Schedule physical activity in your day when you are most likely to be active. Set time aside so that you don’t have an excuse to miss this important part of your day. Change activity occasionally to avoid boredom or invite a friend to join you for encouragement. Don’t give up, it takes at least six weeks to make a new habit stick. If you stop regular exercise start again to make it a lifelong habit for better health and disease prevention.