Let's Talk About Exercise

 


Let's Talk About Exercise

Most Registered Dietitian Nutritionists are not certified fitness professionals, but we do know the value of exercise. There is a train of thought from many people that you can focus on food or exercise, but you do not have to focus on both. This is incorrect logic. 

How Much Exercise is Needed?

The US Department of Health and Human Services, recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week. Plus 2 days per week of resistance training. Moderate intensity activity means that you can tell you heart rate is elevated, you can talk but it is difficult to sing. 

    Examples of moderate intensity activity include: 
    Brisk Walking, Bicycling, Dancing, Yoga, Vacuuming

With vigorous intensity activity you will not be able to speak more than a few words together at a time. The recommendations for vigorous intensity activity are only 75 minutes per week to provide the same benefits.

    Examples of vigorous intensity activity include:                                                                                                                                                           Jogging, Fast-cycling, Aerobics, Swimming Laps

What are the Health Benefits of Exercise?

Exercise has many benefits. It helps to decrease risk of heart disease, diabetes, and some cancers; it helps to manage stress; improves sleep; and can also help with weight loss or keeping weight off. 

Which has More Benefits, Diet or Exercise?

The recommendation of exercise set by the Department of Health and Human Services is for overall health and weight maintenance. If you have excess fat tissue that you are trying to burn off, the amount of exercise required to make that happen is increased. The more significant contribution comes from the amount of and type of calories consumed. First, it is important to make sure that you are eating enough nutrient rich foods for all body systems to function properly. Second, you want to make sure that you have enough for added activity. Lastly, if you are desiring weight loss, an appropriate calorie deficit should be obtained. 

What if I have Injuries that Prevent Exercise?

Check with your physician before beginning any exercise routine. Some doctors may place certain restrictions on you because of medical issues or injuries, but there are many activities that can be done with those safeguards in place. Swimming pools can alleviate some weight bearing if joint issues are present. Chair exercises are great for those with balance issues. Bodyweight workouts are fantastic if you are lacking equipment. If time is an issue, pick up the pace and complete 5, 15-minute vigorous workouts per week. 

Bottom line is exercise needs to be made a priority in everyone's lives. There should be no excuse to improving one's health. If you need extra help in this area, reach out to your physician, personal trainer, or registered dietitian nutritionist for more information. 

Need help reaching your nutritional goals?

Contact Natalie Hofmeister MS, RDN, LD/N at Lifestyle Nutrition Consulting


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