In 2018, the Physical Activity Guidelines for Americans recommended adults participate in at least 150 to 300 minutes of moderate-intensity exercises, such as brisk walking, cycling, or dancing - or 75 to 150 minutes of vigorous exercise like running - every week. In addition, they also recommend strength training at least twice a week. Almost four years after these guidelines were rolled out, Americans are not moving enough. Reasons for the sedentary lifestyle being seen include an increase in virtual working due to the pandemic, life stressors, distractions, and more. The truth is, exercise is one of the best medicines for a healthy mind, body, and spirit. This month I’m sharing the benefits you’ll reap using exercise as medicine, and tips to get started!
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5 Ways Exercise Keeps you Healthy & Strong.
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#1 Keeps You Sharp.
A healthy mind begins with an active body. Research shows that exercise has a positive impact on the ability to stay focused and ignore distractions, as well as memory and overall attention. Exercise also helps expand creative thinking, problem solving skills, and remembering facts such as people, places, and things.
Did you know that regular physical activity seems to protect against cognitive decline? Yup. Not only is exercise good for your physical body, but it’s also essential for your mind! Studies have even found that regular physical activity can decrease the risk for dementia and Alzheimer’s disease.
Aerobic exercise, also known as cardio, gives the greatest boost to your brain.
#2 Reduce Risk of Diabetes.
According to the Physical Activity Guidelines findings, people who participate in 150 - 300 minutes a week of moderate-intensity exercise have a 25 - 35 percent lower risk for developing type 2 diabetes than people who are inactive. Exercise makes the body more sensitive to insulin; therefore, sugar is removed more quickly from the blood. Improved insulin sensitivity decreases the risk of type 2 diabetes.
When it comes to reaping the benefits of improved insulin sensitivity, exercise consistency is key! Avoid going more than three days in a row without exercising.
#3. Promotes a Healthy Heart.
"Exercise is the magic pill for heart health; it’s just that you can’t swallow it, you have to earn it," says Dr. Michael Emery, a sports cardiologist and assistant professor of clinical medicine at the Indiana University School of Medicine,
Since as early as the 1950s, we’ve known that physical activity plays a vital role in heart health. A few of the ways regular exercise improves the heart include:
- It keeps your blood vessels healthy
- Increases HDL cholesterol
- Reduces heart rate and blood pressure
- Lowers blood sugar and triglycerides
- Lowers inflammation
- Decreases stress
Replace sitting with moderate or vigorous activity, aiming for 150 - 300 minutes of exercise a week.
#4. Helps Protect Mental Health.
Boost your overall wellbeing by staying active. People who report more physical activity have a lower risk of being diagnosed with depression or anxiety.
Other mental health benefits of exercise include:
- Helps reduce stress
- Aids in improving interpersonal relationships
- Better able to deal with challenges
- Promotes clearer thinking and improved memory
- Supports better sleep habits
While exercise plays a powerful role in mental health, it is not the only factor. If you are struggling with depression or anxiety, know when to ask for help.
#5. Decreased risk of cancer.
Many factors support exercise and decreased risks from cancer, including stress management, decreased inflammation, improvement in blood sugar levels, and maintaining a healthy weight. Research consistently supports that high activity levels are linked to a lower incidence of colon, breast, endometrial, kidney, bladder, and stomach cancer.
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The Movement Prescription: The Physical Activity Guidelines for Adults
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At least 150 minutes a week of moderate-intensity aerobic activity like:
- Brisk walking (2.5 mph or faster)
- Doubles tennis
- Bicycling slower than 10 mph on level terrain
- Active yoga such as vinyasa or power yoga
- Ballroom dancing
- Water aerobics
OR
75 minutes a week of vigorous-intensity aerobic activity like:
- Jogging or running
- Singles tennis
- Bicycling 10 mph or faster
- Hiking uphill or with a heavy backpack
- High-intensity interval training
AND
Twice a week: activities that strength the legs, hips, back, abs, chest, shoulders, and arms:
- Stair climbing
- Weight lifting
- Body weight exercises (lunges, push-ups, crunches, etc)
- Water aerobics
- Pilates
- Yoga (like vinyasa or power yoga)
- Resistance exercises with elastic bands
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Featured Recipe
Chipotle Pumpkin Black Bean Chili
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This perfectly spiced vegetarian chili will warm you up in a hurry!
Servings: 4-6
- 2 tbsp vegetable oil
- 1 onion, chopped
- 1 rib celery, chopped
- 2 jalapeños, seeded and chopped
- 3 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp dried oregano
- ¼ tsp ground pepper
- 2 tbsp tomato paste
- 1 can no-salt added canned diced tomatoes
- 1 cup canned pureed pumpkin
- 1 cup no-salt added canned chicken broth
- 1 no-salt added canned black beans, drained and rinsed
- 1 can no-salt added chicken, drained
- 1 chipotle in adobo sauce, finely chopped
- 1 tsp brown sugar
- 2 green onions, finely chopped
- Lime wedges, for serving
Instructions
Heat oil in a Dutch oven or large saucepan set over medium heat. Add onions, celery, jalapeño, garlic, cumin, oregano and pepper. Cook, stirring, for 5 to 8 minutes or until vegetables are softened. Add tomato paste and cook for 2 minutes.
Add tomatoes, pumpkin puree, chicken broth, black beans, chicken, chipotles and brown sugar. Bring to a boil. Reduce heat to low. Simmer, stirring occasionally, for 1 hour or until chili is thick and flavorful. Salt to taste.
Garnish with green onions and serve with lime wedges.
Tip
Substitute your favorite canned beans, try white kidney beans or pinto beans.
Credit
Recipe by: Canned Food Alliance
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Be Inspired
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"To enjoy the glow of good health, you must exercise."
- Gene Tunney
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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