There used to be the mindset of, no pain, no gain. Typically, we are rewarded for more effort, but one can exercise too much in a session, or do the same kind of exercise such as focusing on going a distance or number of steps which over trains some muscle groups (repetitive impact can wear on the joints) while neglecting others. It is a common mistake when people who have lapsed in exercising, start working out at the same intensity they were doing before. Some think they should get a couple days’ worth in at one time since they aren’t consistent or are “too busy” to get back to it. Others focus on how many steps they get in a day, Signs of over exercising are extreme fatigue, feeling sluggish, pains, fat gain, getting sick. Those are signs that the physical demand was more than the body could handle.
With the rise in obesity, chronic diseases and overall poor state of health, it is important for people to understand the need for meeting daily nutritional needs (80% of health condition depends on nutrition), physical movement and exercise. Exercise is important for every person, of every age, not just those who are wanting to lose weight. We need to work our endurance/cardio-vascular system, build muscle strength (if we don’t use it, we lose it), and we need to place demands on our bones, so they strengthen too. Take a look at these important physical activity guidelines for improving your overall health.
Infants (Birth-12 months)
While infants up to a year old may have limited mobility, it is still important to take them outside two to three times a day when possible. Regularly exposing infants to fresh air and sunshine helps prevent vitamin D deficiency, improves sleeping patterns and strengthens their immune systems. Give them tummy time to strengthen neck muscles. Observe when they are done, and gradually increase the time.
Toddlers (12 months-3 years) & Preschoolers (3 years-6 years)
Toddlers thrive when they have 60 to 90 minutes of active play each day. This doesn’t need to happen all at once; small bursts throughout the day work well. Activities should include moderate-intensity aerobic (walking, playing on the playground), high-intensity aerobic (running, jumping jacks), muscle strengthening (tug-of-war) and bone-strengthening (hopping, skipping) exercise. Preschoolers should have 90 to 120 minutes of the same activities.
Children & Adolescents (6-17 years)
This age group requires a minimum of 60 minutes of activity per day, and should include a combination of moderate- to high-intensity exercise. Muscle-strengthening activities several times a week are also important for children this age. In addition, because of the current proliferation of electronics in our society, experts advise that children 2 years and older be limited to two hours of “screen time” a day (not including homework).
Adults (18+ years)
With schedules crammed with work, sports and school activities, sometimes it can seem impossible to find the time for regular exercise. The trick is to find ways to work exercise into your daily routine. Start with doing what you enjoy. For the most health benefit, strive for at least 2½ hours a week of moderate-intensity aerobic activity. Older adults need to be more careful to avoid injury, so walking and low-impact aerobics are a good option. It is important to stretch to keep agile.
Other keys to get benefits from exercise is to get adequate sleep, drink plenty of water (other beverages do NOT hydrate), and to eat 11-13 cups of fresh raw fruits and vegetables of all colors every day. If you are an athlete, the recommended servings of whole fruits and vegetables are 16-21 cups a day. Tip: avoid whey protein drinks. It is a waste product from making cheese that is a cheap protein filler used by many companies. It is acidic and difficult to digest and causes lots of physical problems. For recommendations on an easy way to get more fruits and veggies in your daily diet, or a plant protein drink mix I recommend, request it here.
Love the LORD, all his faithful people! The LORD preserves those who are true to Him, but the proud He pays back in full. Be strong and take heart, all you who hope in the LORD. Psalm 31: 23-24
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