Exercise Tips
Updated Physical Activity Guidelines
The American College of Sports Medicine (ACSM) and American Heart Association (AHA) have released updated physical activity recommendations for adults and older adults. The recommendations are an update and clarification of the 1995 recommendation on the types and amounts of physical activity needed by healthy adults and older adults to improve and maintain health. The intent is to provide a more comprehensive and explicit public health recommendation for both populations based upon available evidence of the health benefits of physical activity.
Specifically, the guidelines recommend all healthy adults aged 18 to 65 years need moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 minutes on three days each week.
Nutrition Tips
The Key Principles of Good Nutrition are:
- Eating regular meals and snacks
- Include at least 5 servings of fruit or vegetables per day
- Include 2 servings of milk per day
- Limit fats and sweets
Easy Food Shopping Tips:
- Do not shop while hungry.
- Fill your grocery basket with fresh produce first by shopping the perimeter of the grocery store first.
- Beware of featured items located at the end of shopping isles. (These are usually loaded with fat and excess calories.) Shop from a list. (This will help reduce the temptation to buy less healthy foods.)
- Choose low-fat foods, especially at the dairy section. (Non-fat or low-fat dairy products can be just as flavorful with out all the extra fat and calories.)
- Choose smaller package sizes or pre-packaged single servings when buying treats to avoid overeating.
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- And when all else fails…..
- Take a family member or friend that will help you fill your grocery basket with healthy foods instead of those tempting unhealthy treats.
Daily Recommended Intake:
- Carbohydrates = 45-65% of daily caloric intake per day
- Fats = 20-35% of daily caloric intake per day (mostly mono-unsaturated fat)
- Protein = .8 grams per kilogram (2.2lbs) of body weight per day
