How to Get More Activity in for April’s Move More Month and Beyond

Did you know that one out of every three adults aged 50 and above doesn’t engage in any physical activity outside of their work obligations? Let’s take a look at ways to change that so you stay vibrant through the years.

A recent retrospective study published in JAMA aimed to shed light on the relationship between long-term mortality and different levels of cardiorespiratory fitness (CRF). CRF measures how effectively the heart and lungs distribute blood and oxygen throughout the body during extended periods of physical activity. Essentially, the fitter you are, the higher your CRF level. Both regular and vigorous exercise contribute to improving CRF.

The study focused on a cohort of more than 122,000 patients from a prominent academic medical center who underwent treadmill exercise testing, providing an objective assessment of CRF. Although the average age of participants was 53, individuals ranged from 18 to over 80 years old. Consistent with previous research, the study found that higher levels of fitness were linked to increased longevity, regardless of age. Moreover, there was a clear correlation between CRF and survival rates: individuals with higher fitness levels had higher survival rates. This trend was particularly pronounced among older adults and those with hypertension. Remarkably, the survival advantage associated with higher CRF levels showed no apparent upper limit, suggesting that improving fitness may continue to benefit health outcomes indefinitely.

Here are some invaluable tips and tricks for incorporating more physical activity into your routine, inspired by the recommendations of the American Heart Association:

1. Fit in 150+: Strive to accumulate at least 150 minutes of moderate-intensity aerobic activity per week, or aim for 75 minutes of vigorous aerobic activity. It’s best to spread these sessions out over the course of the week for maximum benefit.
2. Move More, Sit Less: Combat sedentary behavior by making an effort to move throughout the day. Remember, any activity is better than none. Even light-intensity activities, such as stretching or short walks, can help offset the serious health risks of prolonged sitting. Try “workout snacks”: 10-15 minutes once or more per day rather than one long workout really makes a difference!
3. Add Intensity: Focus on incorporating moderate to vigorous aerobic exercises into your routine. These activities will cause your heart to beat faster and make you breathe harder than normal. As you become more accustomed to regular activity, consider increasing either the duration or intensity of your workouts for added benefits.
4. Add Muscle: Don’t forget to include moderate- to high-intensity muscle-strengthening activities in your regimen at least twice a week. Resistance training or weightlifting sessions can help build and maintain muscle mass, which is crucial for overall health and mobility.
5. Feel Better: Embrace physical activity for its numerous benefits to both body and mind. Regular exercise can alleviate stress, improve mood, boost energy levels, enhance sleep quality, and lower the risk of chronic diseases like dementia and depression.

Remember, moving more with increased intensity and sitting less are key to improving your overall health and well-being! Take small steps every day to reach your goals, and remember that these efforts can have a significant impact on various aspects of your life, from physical health to mental well-being and beyond.

So, keep moving and make every step count! Whether it’s stretching for just 10 minutes or dancing for an hour each week, every bit of movement adds up to significant progress. And remember, fitness and health journeys don’t have to be complicated or frustrating. By prioritizing movement and adopting a simpler approach, you can create a healthier lifestyle that positively impacts every aspect of your life, from stress management to social connections and beyond!