Weekly Wellness: March into physical activity

3 years 5 months 2 weeks ago Monday, March 30 2015 Mar 30, 2015 Monday, March 30, 2015 11:45:00 AM CDT March 30, 2015 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

We hear it all the time: "You need to exercise." But why? And for how long? And doing what? Well, let's break it down by question.

Why do we need to exercise?

  • Control weight: When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
  • Combat health conditions and diseases: Being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides which keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Not only that, but regular exercise can help you prevent and/or manage type 2 diabetes, depression, certain types of cancer, and arthritis (among others).
  • Improve mood: Exercise stimulates chemicals in your brain that may leave you feeling happier and more relaxed.
  • Boost energy: Exercise causes your body to deliver oxygen and nutrients within your body and helps your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy.
  • Promote better sleep: Regular exercise can help you fall asleep faster and deepen your sleep.

How long should we exercise?
Children and adolescents need:

  • 60 minutes (1 hour) or more of physical activity each day

Adults need:

  • Moderate-intensity aerobic activity (i.e. brisk walking) for 2 hours and 30 minutes (150 minutes) AND weight training (muscle-strengthening activities) a minimum of twice weekly, OR
  • Vigorous-intensity aerobic activity (i.e. jogging or running) for 1 hour and 15 minutes (75 minutes) AND weight training (muscle-strengthening activities) a minimum of twice weekly

What should we do?
For the aerobic activity, we have the basic list of:

  • Walking
  • Running or jogging
  • Bicycling
  • Swimming
  • Dancing

For the muscle strengthening activities, we will use the mnemonic: LAB CASH (which is legs, abdominals, back, chest, arms, shoulders and hips):

  • Legs: squats or chair squats, seated leg raises, standing hamstring curls, curtsy, knee raises
  • Abdominals: crunches, donkey kickbacks, seated twists, plank
  • Back: knee drops, cat-cow, bird dogs, no equipment needed rows
  • Chest: push-ups or kneeling push-ups, isometric press
  • Arms: arm circles, chair or bench dips, push-ups
  • Shoulders: push-ups, plank, supermans, inchworms
  • Hips: bridge, supermans, bird dogs, mountain climbers, sumo squats

And now we know. We are prepared to march into wellness! Good luck!

More News

Grid
List
CALLAWAY COUNTY - Jeff Jones is living just a quarter of a mile away from a future Controlled Animal Feeding... More >>
1 hour ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 8:26:00 PM CDT September 18, 2018 in News
COLUMBIA - Assistant City Counselor Jose Caldera announced the city and Bird are talking about short-term rules regulating the rental... More >>
2 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 7:25:00 PM CDT September 18, 2018 in News
COLUMBIA - Missouri Task Force One continues rescuing people, checking on others and sheltering those in need in the wake... More >>
2 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 6:48:00 PM CDT September 18, 2018 in News
COLUMBIA - After volunteering at a detention center for women and children seeking asylum in the U.S., one Jefferson City... More >>
4 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 5:20:00 PM CDT September 18, 2018 in News
COLUMBIA - A teenager pleaded guilty Monday in connection with a deadly 2016 shooting on Claudell Lane. Navarro Scott,... More >>
6 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 3:35:11 PM CDT September 18, 2018 in News
SUNRISE BEACH - Fire Chief Dennis Reilly announced his resignation due to harassment from a board member. Reilly said... More >>
6 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 3:23:00 PM CDT September 18, 2018 in News
COLUMBIA - City employees are getting a raise in this year's budget, but some say it's not enough for line... More >>
6 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 3:13:00 PM CDT September 18, 2018 in News
COLUMBIA - A lawn care app launched in Columbia to connect consumers with people who want to make extra money... More >>
7 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 2:16:00 PM CDT September 18, 2018 in News
JEFFERSON CITY - The Jefferson City Police Department is set to receive nine brand new police vehicles in the next... More >>
7 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 1:56:00 PM CDT September 18, 2018 in News
MACON - Deputies are investigating after a member of the Missouri National Guard was shot at a training site near... More >>
8 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 1:40:00 PM CDT September 18, 2018 in News
(CNN Money) -- Facebook's ad targeting system is being used by some employers to unlawfully discriminate based on gender, a... More >>
10 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 11:06:05 AM CDT September 18, 2018 in News
NEOSHO (AP) — A southwest Missouri man has pleaded guilty to shooting at a sheriff's deputy during a chase. ... More >>
11 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 10:41:00 AM CDT September 18, 2018 in News
COLUMBIA - A woman has been arrested on suspicion of abuse or neglect of a 4-year-old child. Police arrested... More >>
11 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 10:11:00 AM CDT September 18, 2018 in News
COLUMBIA - A more than 25-year-old park shelter and playground could say goodbye soon. The replacement of those two... More >>
13 hours ago Tuesday, September 18 2018 Sep 18, 2018 Tuesday, September 18, 2018 7:52:00 AM CDT September 18, 2018 in News
JEFFERSON CITY - The Jefferson City Council approved the 2019 fiscal year budget Monday for $32,807,390.05. Mayor Carrie Tergin... More >>
23 hours ago Monday, September 17 2018 Sep 17, 2018 Monday, September 17, 2018 10:13:00 PM CDT September 17, 2018 in News
FULTON - The Fulton Police Department arrested five people Monday for stealing from a Hibbett Sports store in Fulton. ... More >>
23 hours ago Monday, September 17 2018 Sep 17, 2018 Monday, September 17, 2018 9:49:00 PM CDT September 17, 2018 in News
(CNN) -- President Donald Trump on Monday ordered the declassification of various documents and text messages related to the Russia... More >>
1 day ago Monday, September 17 2018 Sep 17, 2018 Monday, September 17, 2018 5:46:00 PM CDT September 17, 2018 in News
(CNN) -- The Senate Judiciary Committee has scheduled a public hearing on the allegations against Supreme Court nominee Brett Kavanaugh... More >>
1 day ago Monday, September 17 2018 Sep 17, 2018 Monday, September 17, 2018 5:40:19 PM CDT September 17, 2018 in News
Columbia, MO
Broken Clouds 74°
10pm 74°
11pm 74°
12am 75°
1am 74°