It's cold outside, but don't let this be an excuse to skip the exercise that your body needs for good health and improved quality of life, no matter the season.
According to the "2018 Physical Activity Guidelines Advisory Committee Scientific Report" released by the U.S. Department of Health and Human Services, regular physical activity provides a variety of benefits that help us sleep more soundly, improve our mood, sharpen mental focus, reduce stress and perform daily tasks more easily. While this might not be news, what is new, according to the study, is that you only need a single session of moderate-to-vigorous physical activity to improve that night's sleep, reduce anxiety symptoms, improve thinking, reduce blood pressure and improve insulin sensitivity on the day that the exercise is performed.
The report further demonstrates that regular moderate-to-vigorous exercise contributes to reduced risk of excessive weight gain, fatigue and dementia, as well as reduced risk of cancer of the bladder, esophagus, kidney, lung and stomach.
Not surprisingly, most of the health benefits become even greater when moderate-to-vigorous activity is performed on a regular basis.
What is Moderate-to-Vigorous Physical Activity?
The in-depth government report recommends that adults participate in at least 150 minutes a week of any moderate activity that gets the heart beating faster. This includes walking, biking, housework, yard work or even shopping.
Are you ready to get more active this week? This handy "Move Your Way" Activity Planner can help!
Would you like the health benefits of exercise in half the time? Increase your vigorous aerobic activity to at least 75 minutes a week. If you are you unsure what activity qualifies as moderate or vigorous, try the "talk test." While you are being active, just talk:
- If you are breathing hard but can still have a conversation easily, it's moderate- intensity activity.
- If you can only say a few words before you have to take a breath, it's vigorous-intensity activity.
Talk to Your Doctor
Talk with your doctor before you start a new exercise routine, especially if you have a medical condition, are sedentary or middle aged or older.
Walk With A Doc
Doylestown Health can help you stay active during the cold winter months by creating a safe environment to experiencehealth education, and inspiration—and take a step toward a healthier you!
Join us monthly for our free Walk With A Doc events
About Doylestown Health's Heart & Vascular Services
Expert cardiologists and cardiac surgeons assist patients and physicians with managing risk factors for heart disease, offer advanced treatment options and provide outstanding emergency cardiac care. Doylestown Hospital’s accredited Chest Pain Center is fully prepared to treat cardiac emergencies around the clock, focusing on rapid diagnosis and effective treatment. The multidisciplinary team at the Richard A. Reif Heart Institute is dedicated to providing the highest level of quality care and patient safety.