Great ways to stay fit
With all of the hype around fad diets such as Atkins and South
Beach, and the challenge of including exercise in our overscheduled
lives, how can we find tried-and-true ways to stay fit?
According to the college’s kinesiology experts, the answer can be as
simple as taking the stairs instead of the elevator, consuming fewer
calories than you burn, and walking your dog. Faculty and staff of
the college’s School of Kinesiology offer the following everyday
tips:
Donald Dengel, associate professor
“During the summer many people go on vacation and find it difficult
to continue their normal exercise routines. Try to take long walks
to various points of interest on your vacation, such as museums or
other destinations. Look for ways to work physical activity into
your life whether at home or on vacation. Try parking as far away
from the grocery store as you can instead of close to it, take the
stairs whenever possible. On average, try to get at least 30 minutes
of extra exercise time into your normal day.”
Stacy Ingraham, lecturer/researcher and exercise
physiologist
“Plan a time every day that you can do an activity that will elevate
your heart rate continuously at an intensity of 140–160 beats per
minute for a minimum of 20 minutes. NEVER take an elevator! Use the
stairs every opportunity that you can locate them. Don’t fall into
the fad diet scene. Consume fewer calories than you burn and you
will lose weight. Your quality of life in aging is determined by
your current lifestyle, so make wise choices now.”
Arthur Leon, M.D., Henry L. Taylor Professor of Exercise
Science; director, Laboratory of Physiological Hygiene and Exercise
Science
“The scientific evidence is overwhelming that regular exercise and a
healthy diet, as part of a tobacco-free lifestyle, are the
cornerstones for protection against and the management of the major
chronic diseases leading to premature death and disability in the
United States. As little as 30 minutes per day of modest exercise,
such as brisk walking, can significantly reduce your risk of these
conditions. A formal aerobic and strength-enhancing exercise program
provides further protection.
“A healthy eating style should be high in complex carbohydrates,
fiber, and antioxidants from whole grain cereals (especially oats)
and bread, fruits (especially berries), and vegetables (including
tomatoes daily), and it should be low in saturated- and trans-fats.
Some red wine with meals also helps protect the heart.”
Robert Serfass, associate professor and head of the
Division of Kinesiology; associate director, Laboratory of
Physiological Hygiene and Exercise Science; the college’s associate
dean for academic affairs
“Walking is a great, easy way to stay fit. Here are three reasons
why you should consider walking as a way to begin or supplement your
exercise program:
- It is convenient for virtually all ages. You can walk almost
anywhere and the only equipment you need is a comfortable pair of
walking shoes.
- It is effective—research has found that a progressive
walking program can have significant positive effects on a
variety of cardiovascular, metabolic, and musculoskeletal
conditions.
- Walking and talking is a great way to connect with family,
friends, and neighbors.”
Serfass recommends these useful Web sites:
Diane Wiese-Bjornstal, associate professor; certified
consultant in sport psychology, Association for the Advancement of
Applied Sport Psychology (AAASP)
“Go low-tech—ride a brightly colored one-speed bike with coaster
brakes. Stand up and pump on the hills. Go outdoors—enjoy the
rejuvenating feeling of the sun, wind, and rain. Go for
variety—mini-tramp, snowshoe, play soccer with the kids. Just
go—something is better than nothing; be active more days than not.”
—Rebecca Noran
|
