Extension Connection

Follow the Facts for Being Fit
By Janet Hackert, Nutrition Specialist

As with anything, there are fitness fads and there are fitness facts. Remember the sauna wrap to melt away unwanted fat? And the belt vibrator that “shakes” away unsightly inches? These were fads of days gone by. In fact, getting fit requires us to take an active role in our own health.

 Fact: Healthy Bodies Need Variety

As with a healthy eating plan, for a healthy fitness plan consider variety, balance and moderation. Enjoy a variety of activities to strengthen all the muscles throughout the body. A varied routine can work on legs and heart from walking, arms and shoulders from raking leaves or lifting weights, and stomach muscles from doing sit-ups. Choose activities you enjoy so that you are more likely to stick with them.

 Fact: Healthy Bodies Need Balance

Balance in fitness means balancing the different types of physical activities, each with its own benefits. Activities that get the heart beating faster and that make it harder to breathe are aerobic activities. These help increase oxygen levels in the blood and help build cardiovascular endurance. MU Extension fitness specialist Steve Ball says, “By just doing 30 minutes a day of moderate physical activity, health risks drop dramatically.” USDA Dietary Guidelines recommend that for an adult to “help manage body weight and prevent gradual unhealthy weight gain in adulthood, engage in approximately 60 minutes of moderate to vigorous activity on most days of the week while not exceeding calorie intake requirements.” For weight loss, 60 to 90 minutes daily are needed. Before beginning any new physical activity plan, individuals may want to check with a health care provider to make sure it will be safe

 Balance aerobic activity with activities that build muscular strength and bone strength and those that improve flexibility. To give muscles time to rest, do weight training and muscle strengthening activities with a day in between. When doing flexibility activities, move slowly with no bouncing. Stretching slowly until muscles are taught gives a good workout; bouncing runs the risk of injury.

 The combination of all types of activities gives a good overall workout.

 Fact: Healthy Bodies Need Moderation

Increase physical activity gradually, beginning with a moderate level. Moderate activity is considered the equivalent of walking 2 miles in 30 minutes. For lower energy activities, do them longer for a similar energy expenditure. For example, washing and waxing a car by hand is less vigorous, so it would take 45-60 minutes to use the same amount of energy. Climbing stairs, jumping rope, or shoveling snow by hand are more vigorous so may only require 15 minutes to equal 30 minutes of moderate level walking.

(Written February 1, 2008)

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Extension Connection Barb Ubben, Web Manager harrisonco@missouri.edu Last revised: 05/25/04