In a recent post, I shared the lowdown the importance of movement vs. exercise. A few of you responsed with questions a lot like those I get in workshops. So…thought I'd share a few:
How Much Exercise/Movement Do I Need?
I know it’s annoying, but the ideal amount and intensity of exercise is hotly debated among the experts (it’s just not an exact science – at least not yet).
And the right amount depends on your goals – General health? Weight loss? Athletic pursuits?
For general health, current physical activity guidelines recommend 150 minutes of moderate-to-vigorous intensity exercise per week.
What If I Don’t Have 150 minutes a Week?
I love some of the faces I’ve seen when I say 150 minutes a week. Some look relieved, some look anxious and some look positively pissed off (the face of one working single mom with 3 school-aged kids is forever imprinted in my mind!)
For those of you in the anxious or PO’d camps, I have good news! A recent review (Canadian Journal of Cardiology, April 2016) indicates that just 75 minutes will still lead to noticeable health benefits. That’s just 15 minutes a day, 5 times a week.
Even better news? Whether 30 minutes or 15, it reflects TOTAL combined activity – it doesn’t have to all be at once. Taking your dog for two 10 min. walks and add a 10 min. walk after lunch – that’s 30 minutes.
Make each of them 5 minutes, and you’re at 15 minutes. When you think about it – that’s very doable (even the single mom I mentioned above agreed)!
But What If I Hate Sweating?
More good news! Well, sort of. It’s not necessary to sweat when you exercise, but if you're looking for a good cardiovascular workout, for most people it is an “inevitable and a natural and healthy process.”
If fear of sweating keeps you from moving, then go a pace that you don’t. I encourage you to just be open-minded to it if you want to improve your fitness at some point (click here for more info).
What About Standing Desks?
Contrary to what you might have heard, while there’s no harm in a standing desk, there aren’t enough significant studies that have proven them to be significantly better than sitting.
One of the challenges is that the body is still not moving. Think about how fatiguing it can be to keep standing in one place.
And another challenge is that for some, they just transfer their bad sitting posture to a bad standing one. Not a win.
I welcome your questions and comments. Simply comment or reply and I’d be happy to respond. Know someone who’d like this? Please pass it along.
Wishing you movement (with a little sweat, if you're ready),
P.S. Need some help getting movement into your day? Let’s chat about what’s getting in the way. I offer a complimentary session and scheduling is easy with my online booking system: Schedule Now