Embrace an Active Lifestyle
Do you struggle to get enough movement in your day? Keep reading to learn how you can overcome obstacles that are stopping you from starting and maintaining physical activity.
Physical Activity Guidelines
The recommended physical activity for adults is at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity per week, or a mix of both. Muscle-strengthening activities should also be included on at least 2 days per week.
Understanding the Risks of Inactivity
Healthy and inactive adults that present no illnesses may have not experienced a motivating moment that makes them want to prioritize their health. Consequently, not meeting these guidelines poses an increased risk for this population.
Inactivity could result in high risk of:
- Cardiovascular Disease
- Stroke
- Type 2 Diabetes
- Cancer
Executive Function Breaks Habits
A habit is something you do without thinking because it is done a lot and is reinforced by doing the same thing over and over again. A routine of less movement and sitting for extended periods of time is an example of how bad habits are formed. To break unhealthy habits, our executive functions come into play by helping us carry out and set our goals. The executive function is like the boss of your brain that coordinates planning, control, remembering things, thinking flexibly, and seeing the bigger picture.
Allom et al. (2018) conducted an original research study and discovered that “individuals with greater cognitive flexibility may be able to use these interruptions to adjust their behavior in line with their weight loss goals rather than persisting with an unhealthy choice.” Thus, working on our mental processes is an important step in effectively reaching our goals that ultimately help in breaking free from unwanted habits and behaviors.
Reduce Sedentary Habits
Adopt a new way of thinking that improves your executive function. Cognitive Remediation Therapy is an intervention program that is specifically designed to improve the development of your higher-level thinking skills.
Path to Better Health
A study by Howlett et al. (2019) looked at ways to help people exercise more and keep it up. They found that making plans to exercise, offering guidance, using reminders like alarms, and rewarding yourself for trying can help you stick to a workout routine and improve your physical activity levels in the long run.
Quality Of Life
According to Merriam-Webster Dictionary, "Quality of Life" is the degree to which a person is healthy, comfortable, and able to enjoy life's daily activities.
Early on, usually around 18-24 years old, we are expected to make health decisions that may affect us for the rest of our lives. How often we decide to engage in physical activity can be the greatest effect on the quality of our lives yet, according to research, only "18% engage in physical activity 5 or more days per week, with about 23% reporting zero physical activity in a week's span" within this age group (Zhang et al., 2016). It is important to consider the factors that may be contributing to this but it's more important find little ways to incorporate daily movement to help us remain active.
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References
Allom, V., Mullan, B., Smith, E., Hay, P., & Raman, J. (2018). Breaking bad habits by improving executive function in individuals with obesity.
BMC Public Health, 18(1). https://link-gale-com.ezproxy.library.unlv.edu/apps/doc/A546834837/AONE?u=unlv_main&sid=bookmark-AONE&xid=f7330b23
Howlett, N., Trivedi, D., Troop, N. A., & Chater, A. M. (2019). Are physical activity interventions for healthy inactive adults effective in promoting behavior change and maintenance, and which behavior change techniques are effective? A systematic review and meta-analysis. Translational Behavioral Medicine, 9(1), 147–157. https://doi.org/10.1093/tbm/iby010
Zhang, T., Xiang, P., Gu, X., & Rose, M. (2016). College students’ physical activity and health-related quality of life: An achievement goal perspective. Research Quarterly for Exercise and Sport, 87(2), 182–190. https://doi.org/10.1080/02701367.2016.1159279