11 Exercise Tips for Busy People
Posted on August 30, 2014 by bob in Health
You know how critical regular physical activity is. The U.S. Department of Health & Human Services (HHS) recommends healthy older adults engage in at least two and a half hours of moderate-intensity exercise a week to reap substantial health benefits. That translates to 30 minutes a day, five days a week.
Even if you already engage in a regular exercise program that meets the HHS activity recommendations, you also need to break up periods of 
prolonged sitting. Sitting less and moving more — even just standing — can lower the risk of chronic disease like heart disease, diabetes, stroke and breast cancer, say Kansas State University researchers.
Some experts suggest at least one reason why prolonged sitting independently contributes to cardiovascular disease despite regular exercise: the lack of muscular contraction that occurs when we’re sitting. This can lead to a slowed metabolism and low energy expenditure. Little muscular contraction can also suppress a molecule called lipoprotein lipase, causing a rise in triglycerides and blood glucose and lowering production of high-density lipoprotein (HDL) cholesterol (“good” cholesterol).
If you sit for hours at a time, here are ways to sneak extra movement into your day:
— stand up and move about during TV commercials; march in place or tidy up the room;
— iron or fold laundry while watching TV;
— keep a pair of light weights next to your chair and lift them as you watch TV;
— stand up or stroll while talking on the phone;
— stand as you read your daily newspaper;
— forgo the dishwasher and stand at the sink to wash and dry dishes by hand;
— attack housework vigorously; stretch and lift as you scrub, mop or vacuum;
— walk your dog an extra block;
— spend time raking, hoeing, pruning and digging in your garden;
— don’t hire a contractor.; take on home-improvement projects yourself;
— take your young grandchildren to the playground and engage in activities like pushing them on a swing.
Johns Hopkins Heart Health, August 2014, www.johnshopkinshealthalerts.com
