How many times do you have to pause while climbing up a flight of stairs to your office to catch your breath?
All of us are not born athletes. Some of us find it hard to get up after a walk. Going to the gym, for others, is mission impossible. But we need to incorporate physical activities into our lives to stay physically fit and active.
Engaging in physical activities is easier said than done, but as soon as you have identified which physical activity fits your style and as soon as you have established a pattern, stick to it. You’ll be surprised at the countless benefits
How far can you go
Physical activities have certain limits for kids, adults and older individuals.
For example, kids can engage in moderate to vigorous intensity aerobic active recreation such as bicycling, hiking, rollerblading, ball games, jumping rope, martial arts, running and other activities. They can also join muscle-strengthening and bone-strengthening activities such as sports, gymnastics, sit-ups, rock climbing and other active sports activities.
Adults need to engage in at least moderate intensity activity. It could be as simple as 30-minute brisk walks, six days a week, or a total of 150 minutes.
Vigorous intensity activity involves a 25-minute jog three days a week, or 75 minutes. You can also go for a mix of moderate and vigorous intensity activity plus muscle strengthening. You can alternate 30-minute brisk walking with 15-minute jogs and weight training every other day and get an equivalent of 150 minutes of moderate intensity aerobic activity with two days of muscle-strengthening activity each week.
Does the idea of brisk walking for 30 minutes a day scare you? Then you can break it up into three 10-minute walks around the corner each day until you get used to the routine.
Being a senior citizen is not an excuse not to do any physical activity. In fact, engaging in regular physical activities is one of the most important things that you can do for your health. It can help your muscles grow stronger and help you go around your regular activities without becoming dependent on others.
Adults 65 years and older who are generally fit need at least 150 minutes of moderate intensity aerobic activity in a week, or 75 minutes of vigorous intensity activities, or a mix of moderate and vigorous intensity. You can also engage in muscle-strengthening activities in two or more days a week to work out all your major muscle groups such as back, abdomen, shoulders, arms, chest, legs and hips.
Running as an option
For those who are more athletic, running a few miles each day is another alternative to stay fit.
On Saipan, there are many places where you can run to your heart’s content and enjoy the scenic view at the same time. Drive along Beach Road or in Marpi or any other place any time of the day and you can see individuals running or jogging, even at lunch time.
Dave Sablan, one of the top basketball players on island, said running two to three miles at least four times a week is how he keeps himself physically fit.
“I’ve been running regularly since I was 15. It doesn’t matter if I run in the early morning hours, after work or late at night as long as I can run,” he said.
Individuals who are not used to strenuous physical activities may suffer muscle pains for a few days when they jog or run, but it’s the other way around for those who are used to it.
Sablan said when he fails to run for a week, he suffers pain in his joints and back because his body is used to the activity.
If you don’t want to run, jog or walk outside, check out what Gold’s Gym and other local fitness clubs have to offer to help you create a routine and go on from there.
Warning: Physical activity is important but if you have a chronic health conditions such as diabetes, heart disease, arthritis and others talk to your physician first to determine which activities are safe and right for you.
Have a physically active holidays!
