Kicking off Your Game for the New Year
Millions of people will say that losing weight and getting in shape are their main New Year’s resolutions. Guidelines from the Department of Health and Human Services recommend that adults should strive for at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous activity or a combination of the two per week. A general goal is at least 30 minutes of physical activity a day.
Walking is an ideal way to get in shape and drop pounds. Walking can be done during a lunch break, or after work. Start with a simple goal, maybe 10 minutes. When that becomes routine, set a new goal, such as 20 minutes.
Running is also an excellent exercise, although it puts more stress on the body’s joints, mainly the hips and knees, especially in older individuals. As with walking, it is recommended that a person begin slowly, eventually increasing time and distance. The American College of Sports Medicine recommends that a person run or jog three to five days a week. The duration of a run should be 20-60 minutes.
Whether walking or running, proper footwear is key to an enjoyable outing. Walking shoes should have proper arch supports, firm heels and thick, flexible soles. Running shoes are a bit more technical.
Swimming offers an excellent cardio workout without all the sweating of walking and running, and it’s also gentler on the participant’s joints and muscles. Swimmers should strive for 2½ hours of pool time per week.
Whatever you decide, don’t let procrastination deter you from incorporating an exercise regimen into your lifestyle. Talk with your doctor, before you start any program, then seek out an independent trainer like myself! Feel free to contact me at 818-300-2208, or firstname.lastname@example.org.
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