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
November
 
 
 
 
 
 
1
Free Saturday Swing Dance Lessons
College of Pharmacy Open House
Iron Pour
UK Women's Choir 20th Anniversary Concert
Adventure Hiking & Rappelling @ Red River Gorge
Pickin' Time Mountain Music and Harvest Day
Purposeful Retirement: Planning Your Next Stage of Life
Diwali Dhoom 2014
Sat
2
UK Percussion Ensemble
Day Hike
Curator Tour: Take My Word For It
Sun
3
Industry Career Week: Resumes and Cover Letters
Kentucky Volleyball vs. Morehead State
Mon
4
Industry Career Week: How to Impress Your Boss in 90 Days
Rock Star Professionalism Series
UK Lab Band
Tue
5
Industry Career Week: Networking and Job Search
Social Enterprise and Innovation / Certified Nonprofit Professional Program Informational Meeting
Dana Harper Gallery Reception
Wed
6
Career Assessment Workshop
LNFS Presents: Zona Sur
LNFS Presents: The Grand Budapest Hotel
UK Jazz Ensemble
Abstract Workshop
Lauren Potter
Thu
7
LNFS Presents: V for Vendetta
Last Day to Withdraw or Reduce Course Load
R.C. May Photography Lecture Series: Marvin Heiferman
Men's Soccer vs. Charlotte
Kentucky Volleyball vs. Georgia
Free Friday Evening Swing Dance
Fri
8
Kentucky Football vs. Georgia
Free Saturday Swing Dance Lessons
The Power of Poetry
The Lexington Lowdown and Free Lindy Hop Workshop
Swing Dance Featuring Live music by"The Metrognomes Orchestra"
Sat
9
UK Combos Concert
Kentucky Volleyball vs. Missouri
Sun
10
 
Mon
11
UK Sax Ensembles
Job Club - Interviewing Strategies
Undergraduate Research Information Session
Jose Abisambra Presentation on Current Alzheimer's Research
Women of the World: Judy Smith
Tue
12
Internship Info Session
LNFS Presents: Reservoir Dogs
Refugee Life in America
Leadership Assessment
Wed
13
Career Assessment Workshop
LNFS Presents: Iron Man 3
#TrendingTopics: Vegetarians vs. Meat-Eaters
Campus Polar Plunge to benefit Special Olympics KY
LNFS Presents: La Demora
Thu
14
LNFS Presents: Pretty in Pink
LNFS Presents: Mean Girls
Fri
15
Free Saturday Swing Dance Lessons
Sat
16
Kentucky Volleyball vs. Florida
Greek Cinematography: Critical Approach and Discussion
"Storied Streets" Documentary Showing about Experiences of Homelessness
Sun
17
UK Rep Bands Concert
Stories of Homelessness: Panel Discussion
Mon
18
A Positive Approach to Caregiving Conference
CatWatch Party
Tue
19
LNFS Presents: The Princess and the Frog
Pinterest Party
Caregiver Support Group
OXFAM Social Issues Banquet
Wed
20
Much Ado About Nothing
LNFS Presents: I Travel Because I Have To, I Come Back Because I Love You
LNFS Presents: The Big Lebowski
Bollywood Night
Thu
21
Much Ado About Nothing
LNFS Presents: Water For Elephants
4th Annual Markesbery Symposium on Aging & Dementia
Freedom from Fear: On Black Childhood and Other Dangers
Bouldering @ Stone Fort
Fri
22
Much Ado About Nothing
Bouldering @ Stone Fort
Free Saturday Swing Dance Lessons
Sat
23
Much Ado About Nothing
Bouldering @ Stone Fort
UK Symphony Band and UK Concert Band
Sun
24
Free Thanksgiving Shuttle to Blue Grass Airport
Mon
25
Free Thanksgiving Shuttle to Blue Grass Airport
Job Club - What is your money habitude?
Tue
26
Thanksgiving - Academic Holidays
Free Thanksgiving Shuttle to Blue Grass Airport
Wed
27
Thanksgiving - Academic Holidays
Thu
28
Thanksgiving - Academic Holidays
Fri
29
Thanksgiving - Academic Holidays
Free Saturday Swing Dance Lessons
Kentucky Volleyball vs. Arkansas
Sat
30
 
Sun
 
 
 
 
 
 

Sun, 11/02/2014

Reset Page