Six more days until it's officially summer! I cannot wait! I'm also super excited because my hubby and I will be doing a black light 5k on June 22! It should be so much fun!
Fitness
The 2018 Physical Activity Guidelines Advisory Committee released their report in November of 2018. A few changes to the prior guidelines released in 2008. The biggest take away? We need to get moving!
Adults should be getting 150-300 minutes of moderate intensity exercise, or 75-150 minutes of vigorous intensity exercise, a week! That might sound like a lot, and completely impossible, however, the report also concluded that any activity counts.
This is great news. It makes it so much easier.
Two great techniques that were suggested are the 20-2 and the 30-3 methods. Set a timer for 20 minutes, or 30 minutes. When that timer goes off, get up and move and be active for 2 minutes, or 3 minutes, respectively.
Some movement ideas are: march in place, either seated or standing; stand up and sit down, or squat to almost sit down; walk around; stand and do hamstring curls, bringing one heel to the buttocks at a time; stand and do alternating toe taps; do a little dance.
The key points of the 2018 activity guidelines are:
-Muscle Strengthening: do 8-12 reps to fatigue for legs, hips, back, abdomen, chest, shoulders, and arms on 2-3 non consecutive days weekly.
-Aerobic Exercise: 150-300 minutes a week of moderate to vigorous intensity
-Balance Training: 3 times a week to prevent falls
-Children: 60 minutes of moderate to vigorous intensity activity a day
-Stretching: is important to all fitness programs
-Yoga/Tai Chi/Qigong: relaxation therapy is important to all fitness programs
-65 and Older: 150-300 minutes of moderate intensity activity a week, depending on fitness status
Nutrition
Meal planning and having a basic idea of what you want to accomplish in your week will make a huge difference in your health and fitness. Every month, I read and learn as much as I possibly can about health and fitness. That's part of being a fitness professional.
Sometimes, I stumble across information that I can't help but want to share with everyone.
Today, I stumbled upon some excellent quick pages that I wanted to give to everyone. These pages will help you make sure you have a fully stocked kitchen, so that when hunger strikes, you're prepared.
Mind Body Connection
I know I've given you so much information already today, so for today, just breath and meditate on the information.
I'll talk to you all again this summer.
Love to you all,
Kris