Posted by: Patricia Hysong | July 11, 2015

Summer Move-it Groove-it Challenge

Want to enjoy more of your summer and feel better doing it? How about challenging yourself to get up and move-it everyday. How about challenging others to do the same? Adding moderate activity to your daily routine could make lasting impacts on your quality and quantity of life.


Inactivity is a major risk factor in developing Heart Disease, Obesity, Diabetes, High Cholesterol and High Blood Pressure. Adding only 30 minutes of moderate exercise to your routine, 4 to 7 days a week, can reduce the risk of developing these diseases in children and adults. Brisk walking, jogging, jumping rope, swimming, chasing a Frisbee with a friend or family member in the park, bicycling, dancing, or walking on a treadmill are all forms of exercise that can be performed at a moderate level of intensity but that still increase your heart rate and benefit your body and mind. The benefits of these types of cardio exercises are best when done within your target heart rate zone.

To calculate and monitor your target training heart rate:

♥  First, you need to figure out what your resting heart rate is.

  • Resting Heart Rate is the number of times your heart beats per minute while you are at rest. To figure your resting heart rate, check it in the morning after a good nights sleep and before you get out of bed. The best places  to take your pulse are the wrist, inside of the elbow, side of the neck and on the top of the foot. Place your finger, not your thumb, over your pulse and count the number of beats in 10 seconds. Times that number by 6 and you have your resting heart rate.
  • The average resting heart rate for children 10 and older and for adults is 60 – 100 beats per minute. Well conditioned athletes can have a resting heart rate of 40 – 60 beats per minute.

♥  Figure out your maximum heart rate.

  • Maximum heart rate is about 220 minus your age. If you are 35 then your maximum heart rate should be close to 185 beats per minute.

♥  Determine your target training heart rate.

  • Periodically, as you exercise, take your pulse on your wrist.
  • Use the method described above to determine your heart rate while exercising.
  • For moderate to high workout intensity, you want to stay between 50% and 85% of maximum heart rate. This is your target heart rate. For someone 35 years of age, doing moderately intense activity, your heart rate should be 50% to 69% of your maximum heart rate or 93 to 128 beats per minute to get the most benefit from your workout or activity.

Once you have an idea of what your target heart rate is, put together an activity schedule that allows you the most benefit from becoming more active. Figure out if its solitary or group activities that get you up and moving and keep you wanting to do it on a daily basis. For some, taking the time to work out alone without the distraction of others is what works for them. Alone time can be quite peaceful and allows one to recharge mentally and physically. For others, motivation comes in the form of gathering with others that want to get moving but enjoy the social aspects of it. Social time allows for catching up on events of the day, making plans for future events and possibly a little bit of friendly competition.

If working out isn’t your thing, maybe a place to start is to choose one of the following moderately intense aerobic activities and do it for 30 minutes four days this week. Do it to the best of your ability, but make good choices and don’t overdo it if you are not used to working out.

  • Walking fast
  • Swimming
  • Dancing
  • Bike Riding
  • Playing Tennis
  • Volleyball

Even if you are unable to do a thirty minute workout, don’t get discouraged. Adjustments to workout intensity and duration should be done on an individual bases. Any amount of movement is better than nothing and if you continue to do what you can, you will build up stamina and endurance that will allow you to increase your workout time as you go. Don’t give up even though it can be discouraging at first. Hang in there and it will get better and easier.

As with any exercise program, always consult you healthcare provider before beginning any workout routine if you have any medical condition that limits your ability to perform or increase your current activities. Also, make sure to keep hydrated. Drink plenty of water and eat fruits and vegetables to help with this. Keep energy levels up by eating healthy proteins and carbohydrates.

You got this!

Information adapted from the American Heart Association.

This information is provided courtesy of the Wyoming AgrAbility Project. For more information, visit our website or call toll-free at 866-395-4986.

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