In addition, data from fitness apps and recently published study findings suggest physical activity has further declined across the nation during the COVID-19 quarantine by an average of 48%, while stress and anxiety continue to rise.
While exercise is highly important to physical and emotional health, our routines and options for exercise are very different than they were a couple of months ago-- Here are few considerations and ways to help motivate more movement:
1) Crank up the fast-tempo music
Regardless of the work out you choose, listening to tunes with 137-160 beats per minute had study subjects working their muscles harder with less overall fatigue.
2) Try Interval walking
Brief increases in walking intensity (5 or more sets of 3 minutes of high-intensity walking followed by 3 minutes of moderate-intensity walking; 4 times per week) boosted the health and fitness measurements in both middle-aged and older adults.
3) Lace up those running shoes
New data suggests leisure time running may offer protection against developing Type 2 diabetes by 28% compared to nonrunners. Those who logged 51 to 80 minutes per week had the lowest risk for developing Type 2 diabetes.
4) Pump some iron
A small study showed adults who weightlifted for 45 minutes 3 times a week (3 to 5 sets of 10 exercises) significantly reduced the level of pericardial fat deposits (fat pads surrounding the heart linked to coronary artery disease) by 31%.
5) Play at the park
The amount of childhood nature exposure and green exercise (activity that takes place outdoors in natural environments) for durations as little as 5 minutes had a positive relationship with mood and self-esteem, reduced stress markers and significantly predicted connectedness with nature in adulthood.
You can calculate your maximum heart rate by subtracting your age from 220. This number will be the average maximum number of times your heart should beat per minute during exercise. From here, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked. The American Heart Association generally recommends a target heart rate of:
- Moderate exercise intensity: 50% to about 70% of your maximum heart rate
- Vigorous exercise intensity: 70% to about 85% of your maximum heart rate
These materials are provided to you by Blythedale Children’s Hospital and Kohl’s
Eat Well, Be Well Nutrition Outreach Program.
For more tips and information, please visit www.blythedale.org/kohls.
Blythedale Children's Hospital, through the generosity of Kohl’s Department Stores, is proud to offer Blythedale and Kohl's Eat Well, Be Well, an innovative outreach program designed to bring health and nutrition education to schools throughout Westchester and Putnam counties. Through this program, Blythedale staff members teach healthy eating habits to children by providing curricula, training and educational tools to school districts throughout the area. The program provides general nutrition guidelines to students, parents and school faculty. Blythedale Children's Hospital offers experts in nutrition and health-education to speak with local parenting groups, PTAs and school personnel.
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