Jodi Whitaker

Give Yourself Longer Life: Exercise

Published: Apr 3, 2013

LEXINGTON, Ky. (April 3, 2013) - The following column appeared in the Lexington Herald-Leader on Sunday, March 31.

 

By Dr. Alison Bailey

 

We all know that exercise is good for us, but according to the American Heart Association, nearly 70 percent of Americans do not get the physical activity they need.

 

Living an active life is one of the most rewarding gifts you can give yourself and those you love. Simply put, daily physical activity increases your length and quality of life. If you get at least 30 minutes of moderate physical activity each day (like brisk walking), five times per week, you can almost guarantee yourself a healthier and more satisfying life while lowering your risks for heart disease, stroke and diabetes. <?xml:namespace prefix = owc />

 

Parents, your children need 60 minutes a day — every day — so when you get active, you’re also modeling healthy living for the next generation.

 

If you exercise less than 150 minutes per week, you need to increase your activity level. Regular moderate-intensity physical activity helps keep your heart in good condition.

 

When you are inactive, you burn fewer calories, you are at higher risk for cholesterol problems, blood sugar and blood pressure problems, and your weight is often harder to manage. If that’s not enough, physically active people nearly always report better moods, less stress, more energy and a better outlook on life.

 

What can you do now?

 

Make the time. Nearly all of us feel time-crunched and overscheduled. And although anyone can fall into that trap, only you can make your health a priority over life’s other demands. Even President Obama sets aside time to exercise. It can be done and only you can say “no” to interruptions and “yes” to your good health.

 

Start with walking. It’s easy, it’s social, it requires no special equipment and it works. Just walk fast enough to get your heart rate up. Most of us can expect to cover 2 miles or more in a 30-minute block of time. If 30 minutes seems like an impossible goal, start with less. Some physical activity is always better than none. You can chart your progress as you work your way toward your goals. To increase your physical activity level, try:

 

Parking farther away from your destination. Taking short, brisk walks throughout the workday, in 10-minute chunks of time. After dinner, bring your dog along for a walk around the neighborhood.

 

Remember that this amount of activity will help you maintain your weight, but alone it’s not enough to cause significant weight loss. For weight loss, a goal of 60-90 minutes per day is recommended. For even more tips to get active, visit the American Heart Association’s Web site at Heart.org  .

 

Dr. Alison Bailey is the director of the Gill Heart Institute Cardiac Rehabilitation and Wellness Program.

bailey_alison.jpg
September
 
 
 
 
1
Louis Zoellar Bickett: Saving Myself
LGBTQ* and Friends Employee Picnic
Thu
2
Louis Zoellar Bickett: Saving Myself
Fri
3
Louis Zoellar Bickett: Saving Myself
Sat
4
Louis Zoellar Bickett: Saving Myself
Sun
5
Louis Zoellar Bickett: Saving Myself
Labor Day - Academic Holiday
Mon
6
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Wildcat Wellness Workshop: EXPRESSIONS
Tue
7
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Let's Talk!
Wildcat Wellness Workshop: MEDITATION
UK Women's Club Volleyball - Open Gym
From The Streets to The Stage With Monti Washington
Wed
8
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Wildcat Wellness Workshop: YOGA
#IAMACCEPTANCE Let's Talk Mental Health with Hakeem Rahim
Thu
9
Louis Zoellar Bickett: Saving Myself
Let's Talk!
2016 New Chinese Students Welcome Party
Accounting Internship & Career Fair
Question, Persuade, Refer (QPR) Suicide Prevention Training
Fri
10
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Sat
11
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Whipping In The Kitchen
Sun
12
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Let's Talk!
Mon
13
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Wildcat Wellness Workshop: EXPRESSIONS
UKWC Welcome Coffee
Tue
14
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Last Day to Drop a Course Without Appearing on Transcript
Let's Talk!
Wildcat Wellness Workshop: MEDITATION
Greek Park Pictures
Wed
15
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Let's Talk!
Let's Talk!
Wildcat Wellness Workshop: YOGA
Thu
16
Louis Zoellar Bickett: Saving Myself
Let's Talk!
A Day of Rising Strong
Fri
17
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Sat
18
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Sun
19
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Let's Talk!
Mon
20
Louis Zoellar Bickett: Saving Myself
Let's Talk!
UK Women's Forum Board Meeting
UK Elder Care Lunch & Learn - Best Friends Approach to Dementia Care
Wildcat Wellness Workshop: EXPRESSIONS
Cuban Heritage Festival
Tue
21
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Last Day to Withdraw to Receive 50% Refund
Let's Talk!
Wildcat Wellness Workshop: MEDITATION
Horticulture Club Farm Market Sale
Wed
22
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Let's Talk!
Let's Talk!
Wildcat Wellness Workshop: YOGA
TGIT with SAB
Thu
23
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Fri
24
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Sat
25
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Film Screening of "The Fly Room"
Sun
26
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Film Screening of "The Fly Room"
Let's Talk!
Empower: People of Color Support Group
Film Screening of "The Fly Room"
Mon
27
Louis Zoellar Bickett: Saving Myself
Let's Talk!
FIFA Tournament
Wildcat Wellness Workshop: EXPRESSIONS
UK Engineering and Computer Science Career Fair
Banned Books--A short history
Tue
28
Louis Zoellar Bickett: Saving Myself
Let's Talk!
FIFA Tournament
Let's Talk!
Wildcat Wellness Workshop: MEDITATION
Horticulture Club Farm Market Sale
Cats Got The Vote
Business Internship & Career Fair
Women In Technology Gala event for UK undergraduate women
NSE (National Student Exchange) Information Session
Wed
29
Louis Zoellar Bickett: Saving Myself
Let's Talk!
FIFA Tournament
Let's Talk!
Let's Talk!
Wildcat Wellness Workshop: YOGA
Yoga at Commonwealth Stadium
Thu
30
Louis Zoellar Bickett: Saving Myself
Let's Talk!
Indonesia Focus Conference
Indonesia Focus Conference
Craft Writing: Beer, the Digital, and Craft Culture
Fri
 
Sep 29
Let's Talk! 09/29/2016

Thu, 09/29/2016

Repeats every 7 days until Tue Dec 20 2016 .
Mon, 10/03/2016

Reset Page