According to the US Department of Health and Human Services (HHS), nearly 80 percent of American adults do not meet the key guidelines for aerobic and muscle-strengthening activity. Approximately 117 million Americans have at least one preventable chronic illness that is influenced by a lack of regular physical activity. 

 

The barriers to prioritizing physical fitness are real and maintaining proper care of our bodies for optimal health is a daunting task. Also, we are bombarded by diet and exercise trends that seem to change by the minute, and our daily routine is full of work, financial, and social responsibilities.

 

These circumstances have left many people wondering if there is any reason to keep trying  to improve their physical fitness. Hopefully, the voice in their head, or a caring friend or loved one says a resounding "YES," because every attempt counts.

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A Starting Point

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Overall physical fitness encourages the balance of physical activity, nutrition, and rest. It is a process of discovery to learn how our body performs physically, and to understand the nutrients and the amount of rest that optimizes performance.

 

Considering a well-rounded fitness program that includes aerobic activity, muscle-strengthening and flexibility training is a good place to start. For specific evidence-based recommendations, the HHS released the following key physical activity guidelines for adults:

 

• Adults should move more and sit less throughout the day. Any amount of moderate-to-vigorous physical activity is better than none.

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• For substantial health benefits, adults should do at least 150 minutes to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes)  a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.

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• To gain additional health benefits, engage in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.

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• Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

 

Incorporating balance and flexibility exercises into a fitness plan is an important consideration to prevent poor balance and reverse the shortening and tightening of muscles that typically occur with age. Frequently performing balance and flexibility exercises can help you maintain a full range of motion and help to improve overall athletic performance. 

 

If completing 30-minutes of physical activity at one time is too much to start, consider 10-minute bouts of moderate or vigorous intensity three times a day on most days of the week.  For some, starting small by breaking down fitness goals into smaller micro-goals, could be the key to building consistency and maintaining lifestyle changes. 

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The Basics of Healthy Eating​

 

Healthy eating doesn't have to be overly complicated or require strict

limitations. The cornerstone of a healthy diet is incorporating a healthy eating pattern that includes a variety of low calorie, nutrient-dense foods across all food groups. Additionally, limiting calories from added sugars and saturated fats, cutting back on sodium, shifting to healthier beverages and drinking plenty of water.

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The U.S. Department of Health and Human Services and U.S. Department of Agriculture (USDA) provides the following dietary guidelines:

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A healthy eating pattern includes:

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• A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other.

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• Fruits, especially whole fruits.

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• Grains, at least half of which are whole grains.

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• Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages

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• A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products.

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• Oils.

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A healthy eating pattern limits:

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• Saturated fats and trans fats, added sugars, and sodium.

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The specified limits can help individuals achieve healthy eating patterns within calorie limits:

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• Consume less than 10 percent of calories per day from added sugars.

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• Consume less than 10 percent of calories per day from saturated fats.

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• Consume less than 2,300 milligrams (mg) per day of sodium.

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• If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.

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A focus on small diet changes can make a big difference to your health, such as adding a salad to your diet once a day or drinking an extra glass of water daily. Moderation can be the key to eating only as much food as your body needs. Keeping our goals modest can help us achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. As small changes become habit, we can continue to add more healthy choices.

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Sleep​ Health

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Healthy sleep habits are an essential aspect to overall physical fitness. Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders such as high blood pressure, cardiovascular disease, diabetes, depression, and obesity.

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Sleep serves multiple purposes that are essential to our brain and body. Sleep services all aspects of our body influencing energy balance, intellectual functions, alertness and mood. Sleep keeps the brain healthy by clearing out toxins that naturally build up throughout the day. Sleep is critical for memory consolidation, which is the process that maintains and strengthens our long-term memories. Also, sleep is essential for metabolic health. Studies indicate that less sleep can cause a predisposition to fat gain and muscle loss. 

 

Our need for sleep and our sleep patterns change as we age, but this varies significantly across individuals of the same age. According to the Center for Disease Control and Prevention (CDC), most adults need 7 or more hours per night.

 

​Although the amount of sleep we get each day is important, good sleep quality also contribute to our health and well-being. Signs of poor sleep quality include not feeling rested even after 7 or more hours of sleep, interruptions of sleep during the night, and experiencing symptoms of sleep disorders.

 

Adjusting our sleep habits can have an impact on sleep quality. The Sleep Foundation suggests creating a sleep hygiene routine, which is a variety of different practices and habits that can help to improve sleep quality. Here are some of their recommendations: 

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• Limit naps to 30 minutes.

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• Avoid caffeine and nicotine close to bedtime.

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• Exercise but not close to bedtime.

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• Steer clear of foods that might trigger indigestion right before bed. ​

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• Ensure adequate exposure to natural light to help maintain natural sleep-wake cycle.

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• Establish a regular relaxing sleep routine. 

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• Keep your sleep environment pleasant. 

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Consider seeing a doctor if there are persistent sleeping problems, or feeling unusually tired on a daily basis.  

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Balancing Fitness With Your Life​

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Developing a fitness plan that becomes part of our lifestyle can be a fun and creative process, when we give ourselves permission to test and course correct. We can become experts on what works specifically for our body, by trying different exercise methods and meal planning strategies. Remember to be self-compassionate with failures and setbacks. Every attempt counts. Focus on consistency instead of dwelling on results. Lastly, the key to achieving balance is to find a guilt-free plan that supports our lifestyle. 

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Posted: June 11, 2020

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Disclaimer: Please note that the resources on this page are provided for informational purposes only. No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. 

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