Lazy Girl Exercise Tips

I felt the need to prefix this blog with this title as it is mainly about how exercise doesn't need to be complicated, or complex, to work and be beneficial. Activities such as walking, hiking, yoga, and golf are some types of moderate exercise, and when done regularly, can be positive for our health.

In the medical/professional world, we consider different levels of movement:

o Sedentary (not active), or simply activities of daily living (getting the mail, walking up stairs, etc.)

o Low active, activities of daily living + 30-60 minutes moderate activity

o Active, activities of daily living + 60 < minutes moderate activity

o Very active, activities of daily living + 120 < minutes moderate activity, or 60 minutes moderate and 60 minutes vigorous activity

With this being said, what does moderate level and vigorous level of activity look like? Well as stated, movement ranges based on intensity.

• Sedentary (not active)- even when considered as sedentary, activities of daily life are still considered movement. Taking the stairs instead of using elevators, walking to the mailbox daily, and doing the dishes ARE considered healthful movement, but not specifically physical activity.

• Moderate Intensity– classified as activity that burns near 3.5-7 calories/minute. Some common moderately intense activities include (but are not limited to): walking <5 mph, light calisthenics, roller skating, biking (5-9 mph), hiking, soft ball, yoga, golf, home exercises.

• Vigorous Intensity - classified as activity that burns >7 calories/minute. Some common vigorously intense activities include (but are not limited to): biking (>10 mph), aerobic dancing, water jogging, jump rope, circuit weight training, boxing, walking >5 mph, majority of sports (basketball, soccer, football, lacrosse).

Therefore, a short 30 minute walk, at a rate of less than 5 miles per hour, qualifies as being moderately active. This can benefit your health when done consistently over some time. Exercise can help to boost your metabolism, energy, and mood; as well as benefiting your cardiovascular and respiratory health. The best part? Our workouts do not need to be excessive or perfect. In fact, progress is much more essential than perfection!