FORT LEE, Va. (April 10, 2014) -- Physical activity is essential to a healthy and happy lifestyle. Along with nutrition and sleep, it is one of the key components of the Army Surgeon General's "Performance Triad" initiative.
Sadly, there are few opportunities to stay active in the age of information. Many Americans spend a large part of every day glued to a computer. After work, they entertain themselves by sitting in front of a television.
As a whole, the American populace is becoming less healthy while the cost and demand for health care continues to increase. However, if individuals can embrace healthy personal habits, this crisis could be solved outright. There is a vast of array of serious yet preventable medical conditions bogging down our health system that can be attributed to poor habits. Most people only spend a handful of hours per year seeking care at the doctor's office.
The Army Medical Department is transitioning from a health care system to a system for health. As part of the move, Soldiers and their families are asked to take better care of themselves in their "LifeSpace," the 99.9 percent of the time spent outside the doctor's office. This is where regular physical activity comes into play.
Individuals who engage in regular physical activity and exercise have lower incidences of diabetes, heart disease, high blood pressure, obesity, depression, stroke and some forms of cancer. Many of these conditions are irreversible. Sadly, no magic pill or surgery can undo the ravages of years of unhealthy choices. However, regular physical activity can act like a "magic pill" that prevents and delays these conditions, or makes them less dependent on medication for control.
How much physical activity is enough? The experts say that for adults to reap the health benefits of physical activity, they need to perform at least 150 minutes of moderately intensive aerobic activity (i.e. brisk walking) plus resistance training 2 days or more per week on all major muscle groups. This includes your shoulders, arms, hips, legs, back and abdomen. If this seems overwhelming, it may be beneficial to contact a local gym and speak with one of their physical trainers. They can provide education and design a fitness program to match anyone's goals and schedule. However, adapting an active lifestyle does not mean only going to the gym a few times each week; it is a great start though.
In addition to making regular activity part of the daily routine, individuals need to spend less time sitting. A recent study published in the "Archives of Internal Medicine" has shown that individuals who sit 75 percent of the time or more at work, school or home had the highest risk of mortality regardless of physical activity.
One way to monitor movement is by counting steps taken each day. A good daily movement goal is 10,000 steps per day (ideally spread throughout the day with a goal of 10 minutes per hour). Simple pedometers can be purchased for as little as $10, and more advanced fitness monitors like the Jawbone Up or Fitbit Flex not only monitor steps, but stairs, calorie intake and even sleep minutes. Take the stairs instead of the elevator and park farther away from work or the grocery store to get a few of those 10,000 steps in.
For those already meeting the physical activity standard, good job and keep at it. For those who haven't, that's OK because now you aware of what lifestyle changes are needed. As long as you can apply the concepts in the previous paragraphs, you will be well on your way to a longer and healthier life.
Everyone can gain the health benefits of physical activity -- age, ethnicity, shape or size do not matter.
For more information, call (804) 734-9000.
Social Sharing