Released August 22, 2008
MURFREESBORO, Ark. - Small changes, plus consistency can equal big health benefits, says Robbie McKinnon, a Pike County extension agent for the University of Arkansas Division of Agriculture.
"Starting off slowly with small achievable goals and sound advice will ensure safety in your training routine and deter you from giving up," she said. "This way you will not be overwhelmed by a large, daunting long-term goal and you’ll gain all the benefits of regular physical activity."
Adults are encouraged to do at least 30 minutes of moderately intense physical activity each day.
"You don’t have to do all 30 minutes at once," she said. "You get the same health benefits from breaking 30 minutes up into three 10-minute or two 15-minute intervals throughout the day."
However, working in segments of less than 10 minutes may not be as beneficial.
"For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or of longer duration," McKinnon said. "If you’re breathing hard and fast and your heart rate is increased substantially during physical activity, it’s probably vigorously intense."
Strength training is also recommended.
"These exercises increase the strength of our muscles, help maintain the integrity of our bones and may improve our balance, coordination, and mobility," she said. "Strength training can also change the appearance of our bodies with better muscle definition."
Usually, resistance exercises are done with weights or workout bands. An example of a goal to work toward could be doing 8 to 12 repetitions of 6 to 8 strength-training exercises twice a week. Strength training helps to develop and maintain healthy bones and develop and tone muscles.
"In the big picture, it also comes down to good physical health," she said. "Physical activity helps us deal with the demands of the day, release stress and just feel better about yourself.
For more information on health and nutrition, contact your county Extension office or visit http://www.uaex.edu.
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http://www.uaex.edu/news/august2008/0822startsmall.htm
Contact: Lamar James, (501) 671-2187, ljames@uaex.edu