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Be Better! Doing this amount of exercise can help you live longer, but more doesn’t seem to help – Karla’s Making It

Be Better! Karla's Making It

Be Better! Karla's Making It

Be Better! Doing this amount of exercise can help you live longer, but more doesn’t seem to help – Karla’s Making It

We have all heard that exercising regularly can help you live longer. Experts have been touting that even just a small amount of exercise weekly can decrease risk of death by 20%. Just one hour of brisk walking or 30 minutes of jogging per week is enough to move out of the inactive group. YAY!!

Be Better! Karla's Making It

Recently researchers have dialed in the optimal amount of exercise needed to extend your life. In a study published in JAMA Internal Medicine, published April 6, 2015, states that people who engaged in the recommended level (a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week) of physical activity were 31% less likely to die during the study. Those who benefitted the most exercised 3-5 times the recommended levels and were 39% less likely to die during the study than people who did not exercise.

So you would think that more is better, right.  This isn’t so.  The study goes on to reveal that doing more exercise than 3-5 times the recommended level, provided only marginal returns. That means that those who exercise 10 times the recommended level are no more likely to decrease their mortality rate.

Be Better! Karla's Making It
an Infographic from the National Cancer Institute outlining the findings as reported in the manuscript published by Arem, et al. JAMA Internal Medicine 2015.

The best part of the study maintains that people who are most likely to benefit from increasing amounts of exercise are those who don’t exercise at all.  In other words, if you are currently in the inactive category when it comes to physical activity, you can see a possible huge benefit from just moving a little.

Be Better! Karla's Making It

Isn’t that awesome?!?  Once you incorporate just a little exercise into your weekly routine, you will feel better and WANT to do more! Set a new goal today that you can reach in a short period of time, and when you reach that goal, you can gain some momentum to reach the next goal. Then, before you know it, you are maintaining the 3-5 times the recommended activity level and getting the most from your exercise.

Make this new goal easy. Make it quick then, just do it! Then, tomorrow, write down another one! For increased success, write down your exercise goals the night before so when you wake up you know exactly what you are going to do that day.

I have been achieving my 5-6 times a week walking goal and we are now walking 4 miles each morning.  The small goal I will be adding this week is push-ups and sit-ups following each walk.  I plan to start with 5 push-ups and 25 sit-ups and increasing by 1 push-up and 5 sit-ups every day over the following 5-7 days.

In addition to my exercise goals, we have a new menu and shopping list this week. The recipes are posted here:

  1. Lemon Chicken – 582 calories per serving
  2.  Beef Fajitas– 560 calories per serving
  3. Ginger Chicken Stir-Fry – 565 calories per serving
  4. Tuscan Soup – 465 calories per serving
  5. Tomato and Spinach Penne – 342 calories per serving
  6. Mongolian Beef – 659 calories per serving

You will notice that there are only 6 recipes this week. That is because I had so much leftovers, even with us eating it for lunch, so I created a leftover day. This day will vary for me weekly, but you are free to schedule yours on Sunday or a particularly busy weekday.

What goals have you set for yourself this week?

Make it a Beautiful Day,