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Get Active, Stay Active!! Keep It Simple Fitness Basics

Contributed By Jonathan Fritz

Start Moving

The World Health Organization says that 31 percent of people worldwide are physically inactive and that physical inactivity is the fourth leading risk factor of deaths in the world. The WHO recommends that individuals ages 18-64 should get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week. This can include any type of physical activity, whether you’re hitting the gym, going on a nature walk, or riding your bike to work. As long as you’re moving, you can strengthen your body and reduce your risk of stroke, diabetes, cancer, depression, and other chronic conditions.

Step Up Your Exercise Routine

While performing any type of physical activity is a great place to start with your health, studies have shown that adding more exercise to your lifestyle can help reduce your risk of gaining weight, ultimately helping you avoid chronic conditions. In a 16-year follow-up of the Nurse’s Health Study II, researchers found that women who bicycled and walked briskly, compared to slow walking, gained less weight than those who didn’t bike. You may also want to incorporate strength training into your exercise routine as this has been shown to strengthen bone and muscle and to reduce chronic conditions like arthritis.

Limit Your Sedentary Time

Simply limiting your sedentary time could have positive impacts on your health. In fact, one study found that simply reducing sedentary activity may have a more beneficial impact on weight loss than targeting increased exercise since subjects in the reduced sedentary group viewed physical activity in a better light and ate less calories. Another study by the Harvard School of Public Health found a significant correlation between sedentary lifestyles and type 2 diabetes. They suggest that you not only look toward increasing exercise activity but focus on decreasing sedentary activities. 

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