Kelly Roehm says:
I make exercise more enjoyable by keeping it new, fresh and fun! I like to change things up to
keep the workout fresh and new and play rockin’ loud pumped-up music to keep it fun!
aspirus.org
13
WE
should all know the benefits of
exercise by now—a longer life, a lower risk
of cancer and high blood pressure, better
weight control, and better mental health.
So why do nearly 50 percent of us
avoid it or stop short of what we need?
Maybe because the idea of huffing and
puffing just sounds so hard.
The good news:
For overall health,
moderate exercise is enough. And
achieving it can be fun.
What does moderate mean?
Moderate-intensity exercise means
any activity that feels challenging but
not difficult. Try talking out loud while
you’re active. You should be breathing
hard but not gasping for air as you
converse.
Another test:
Rate your exercise effort
on a 0 to 10 scale, with 10 being very
hard. If you feel you’re at 4 to 6, you’re in
the moderate zone.
Moderate-intensity exercise can also
be an activity done for a longer time at a
slower pace, according to the American
Council on Exercise.
For example, washing and waxing a
car for 45 to 60 minutes counts the same
as shooting baskets or raking leaves for
30 minutes. Moderate means:
w
About 30 to 45 minutes of
volleyball, touch football or
gardening.
w
About 30 minutes to ride a bike
5 miles, push a stroller 1.5 miles or
walk 2 miles.
w
About 15 minutes of shoveling snow,
stair-climbing or jumping rope.
So for health, aim for at least
30 minutes a day of moderate-intensity
activity—enough to burn about
1,000 calories a week. Put in more time
at a higher intensity to lose weight or
gain more health benefits.
Crystal Holzberger says:
Start slow, a little is better than nothing!
Incorporate little steps in your daily life to help get
you moving more. You could park your car further
away at work or the store—or take the stairs
instead of the elevator. Try walking or biking to
places instead of driving.
Next, find an exercise activity that you enjoy—so
try a few things before deciding on one way to
exercise. If your exercise routine consists of things
you enjoy doing, it will be much easier to stick with it.
It’s a great idea to find an exercise buddy, hire a trainer or sign up for classes. This will
help you be accountable…and sometimes we need the extra push from someone else! Also,
the fact that someone is waiting for you will make it a lot harder to cancel or not show up.
Sign up for a race or event. For example, if you have always wanted to try running, sign up for a 5K
or a fun run.
Join a walking, running or cycling group. There are groups for beginners to get you started.
It can be a lot more fun and enjoyable to exercise with others—especially when you are
getting started!
Crystal Holzberger
Fitness/Rehab
Operations Manager,
Aspirus Keweenaw
Hospital
906.337.7000
Make a move for moderate exercise
Aspirus fitness experts share some encouraging words
Kelly Roehm
Aspirus Ontonagon
Fitness Center Manager
906.884.6054
How can I make exercise more enjoyable?
