Page 5 - RVO What Women Want May 2016

According to the Presi- dent’s Council on Fitness, Sports & Nutrition, regular physical activity can pre- vent chronic diseases such as heart disease, cancer and stroke, which are the three leading causes of health-re- lated death in the United States. In addition, men and women who are not physi- cally active are at greater risk for developing Type 2 diabe- tes. Regular exercise helps people control their weight while promoting bone, mus- cle and joint health.
While the benefits of ex- ercise are substantial, finding the time for daily exercise is not always so easy. The follow- ing are a handful of strategies to employ as when attempt- ing to make more time in the day to exercise.
➤ Re-examine your free time. Few adults, and espe- cially those juggling families and careers, have an abun- dance of free time. But re-ex- amining the ways you are spending your free time may help you uncover some mo- ments for daily exercise. The Council on Fitness, Sports & Nutrition notes that adults between the ages of 18 and 64 need at least 2 1/2 hours each week of moderate-inten- sity aerobic activity. While that may seem like a lot, it’s only slightly more than 20 min- utes per day. It helps to sup- plement such aerobic activity with some strength-training activities at least two days per week. Try waking up 20 to 30 minutes earlier each day, using that time to hit
the treadmill or jog around the neighborhood. You likely won’t be affected by waking up earlier, and you won’t need to alter your existing schedule for the rest of the day, either. If mornings aren’t your thing, make better use of your lunch hour, going for a jog or visiting your compa- ny’s exercise facilities if that option is available to you.
“We live in a society where it is “go, go, go,” all the time,” said Allison Williams, own- er and certified Jazzercise instructor at the Jazzercise Conway Fitness Center. “I work full time, have a family, and it is hard to juggle every- thing, but I also know that only you can be in charge of your health, and the real question is, ‘How important is that to you?’”
Williams said she recom- mends to her customers that they attend classes at least three times a week, which is also what the American Heart Association recom- mends. She said that some- times customers will be so excited about starting their program that they come every day, which can cause burnout.
“I always try to get my customers to set goals that are doable and achievable,” she said. “I also recommend putting it in your schedule like you would a meeting or a doctor appointment. You have to treat it as a priority, or exercise will be the first thing to go when you get busy.”
➤ Reduce your sedentary time. A 2008 study from
Taking the dog for a walk rather than spending time on the couch is one creative way to find more time for exercise.
What Women Want • An Advertising Supplement to the River Valley & Ozark Edition of the Arkansas Democrat-Gazette • Sunday, May 1, 2016 • 5VV
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How to find time for exercise
Diet and exercise are essential components of a healthy lifestyle. While even the busiest people can find ways to eat
healthy foods, finding time to exercise can be more difficult.
QA
with Shaneil Ealy, Outreach & Community Engagement, University of Central Arkansas, Conway
Q: Can you tell us about the new culinary events at UCA Downtown?
A: UCA is so excited to bring a new culinary experience to Conway. Our first culinary class, a Valentine’s Couples Cooking Party, was wildly successful and speaks to the demand for such classes in the area. We have the Cinco De Mayo Celebration, Mother’s Day Brunch, Knife Skills 101 and Firing It Up for Father’s Day classes scheduled for spring, and we are currently working on the schedule of classes for the fall.
Q: What is unique about these culinary events?
A: From the novice chef to those who are more skilled and want
to grow their culinary abilities, we offer something for everyone. UCA Downtown has state-of-the-art culinary stations that are equipped with the latest cooking utensils, and we have the finest instructors who are ready to lead participants through an exciting culinary experience.
Q: How can I get involved?
A: You can engage as a participant in any of our upcoming classes, and we are always looking for skilled instructors who have a culinary niche to share. For more information, visit uca.edu/downtown.
Australian researchers found that people who regularly break up their sedentary time — including the hours they sit behind their desk at the office — with movement had healthier waist circumferences, body-mass indexes and triglycerides than those who did not. While hourly breaks to walk around the office might not seem like exercise, such breaks can benefit your long- term health.
“Being sedentary can be extremely harmful to your health,” said Erika Setzler, a certified personal train- er at the Conway Regional Health & Fitness Center in Conway. “While [being sed- entary] takes a toll on your body physically, it can also damage you emotionally. Without exercising, one can become extremely depressed or develop mood swings. It’s imperative to exercise on a daily basis in order to have a balanced mind and body.”
➤ Get creative. Many people associate daily exercise with private gyms, and while gyms can serve as excellent motivators and great places to get full-body workouts, time involved in driving to and from the gym can make it difficult to commit to gym memberships. But you don’t need a gym membership to live a healthy lifestyle. When possible, take the stairs
instead of an elevator, and park farther away from your office door so you get a small cardiovascular workout on your way into and out of the office. Such simple gestures may seem insignificant, but the more creative ways you find to exercise each day, the more beneficial such efforts become.
“So many people think they can only exercise at the gym, but they can easily make their living room into their own personal gym,” she said. “It’s really about having fun and being creative with your workouts. If you do the same old routine every day or week, then it just gets bor- ing, but having a variety of exercises keeps the spark of exercising lit.”
While there is no way to create more time in the day, men and women can employ several strategies to make more time for daily exercise.
— Courtesy of Metro Creative, with contributions by Cody Graves, special sections writer
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