physical activity | Life Health Fitness

What Are Causes of A Sedentary Lifestyle?

Factors that Affect Physical Activity

Your physical ability changes throughout your life span. It is easy to see that children have endless energy and keep going like the energizer bunny. Although times have changed and we know have electronic devices, most children still prefer to play outdoors with their friends. However, this behavior starts to change when they become teenagers. Unless they are involved in sports they become sedentary into their adult years.

As we get older, different factors begin to dictate our ability to stay active. With proper planning, we can often remedy the complications that interfere our physical activity. Individuals with chronic issues, however, must find ways to stay active that fits within their limits.

Factors that affect physical activity or working out can be real or perceived. Studies shows that weather, cost,environment, health and social factors can cause a person to be sedentary and they are least likely to enjoy physical activity. Furthermore, people who enjoy being physical active are more physically active (Solomon et al, 2003). Nonetheless, if you really want to improve you health and well being you will find a way to get moving. Can you relate to any of the below factors that might be preventing from being more active?

Social

Social factors affect physical activity more than you think. There is a lot of pressure to look a certain way, especially when wearing workout clothes. Many people prefer to work out in a private area. The social atmosphere at the gym can limit the freedom with individuals that are shy or self-conscious. Women may have a difficult time working out in front of men. It can help to have classes or weight rooms for women only.

Group exercise classes can also be intimidating. There are many different levels of students in these classes. Some individuals may be nervous because they do not know how to do the exercises. It can be helpful to remember that everyone in the class was a beginner at one time. The veteran students may be helpful when you have questions or need help with new moves.

There are many other social aspects of life that can get in the way of physical activity, as well. When your friends go out for drinks after work, it can be difficult to commit to working out instead. Plus you will be tempted to eat the bar food at happy hour. A healthy lifestyle takes a lot of self-control and discipline. But the journey is yours only and can be very lonely. Just keep your eyes on the prize.

Environmental

The environment you live in can easily affect your physical activity capabilities. Certain environment is not conducive to working out because the ambiance is not right. Instead of seeing people biking, jogging or roller blading, you are surrounded by people hanging out. The last thing you feel like doing is working out. Your mood often determine your action. In addition, a stressful home can drain a lot of your energy. You may be both mentally and physically exhausted from the chaos around you.

You can start to get this under control by setting boundaries and a schedule for the entire household. Kids can contribute to high stress levels if there are not clear rules. Even a cluttered home can make you feel too stressed out to exercise. Trying to keep a messy house in order can takes up a lot of time. A little organization can give you great peace of mind.

Depending on where you live, the outdoors can be an issue. Mild, comfortable temperatures make it much easier to get out the door and be active. Extreme heat can leave you exhausted and out of breath with minimal activity. Cold and snow can also leave you unmotivated to leave the house. If you live somewhere with very hot or cold temperatures, consider purchasing some versatile workout equipment for the house.

Is it possible to workout at home. This could be in your living room, garage or backyard. You do not need expensive gadgets to get a good workout. A collection of weights, a jump-rope, and a yoga mat are great accessories. Resistance bands and an exercise ball can also help while you follow along with your favorite workout videos.

Do you feel safe walking in your neighborhood or at the park? Besides criminals you might also have to worry about stray dogs. If it unsafe then you can always watch indoor walking videos or walk with a group.

Psychological

There a many psychological barriers to getting healthy, as well. If you suffer from depression or anxiety, you may have a hard time leaving the house. It is good make a workout schedule and try to stick to it. A workout buddy can also help you remain accountable and talk you through the rough days. Many people do not realize that mental disorders can cause severe fatigue and even physical pain. Exercising can relieve these symptoms, however.

It is common to feel overwhelmed when you must lose a lot of weight or are new to exercising. You may not see a lot of progress right away. It is best to lose weight slowly with a combination of healthy meals and exercise. It may takes 6 months to see a big difference. You can overcome this obstacle by focusing on how you feel instead of how you look. You may quickly notice an increased energy level, better sleep, and improved mental health.

Health

Do you have any health conditions such as arthritis that makes it difficult to be active? Hormone disorders, such as thyroid disease, may contribute to excessive weight gain. Even if you have health problems there is still hope. When health issues are involved, a holistic approach is necessary. A combination of medical care, nutrition and limited exercises can help you get healthy again. Physical therapy is a common activity that doctors prescribe to help people overcome injuries, as well. Experienced therapists can help you learn the proper exercises that lead to healing.

Psychosocial

Of all your close friend and relatives, are you the only one that is on a path to better health. If so you, then you are on your own and have to stay laser focus on your goals. Social Media is fill with groups that you can possibly participate in. These will be people of like mind and similar goals. Therefore, you will also be able to get tips and tricks of how to stay on track. Since your friends and family are not interested in your journey, then you will have to seek support from others that have similar interests.

Physical activity is not always easy but it is necessary for good health. Sometimes we procrastinate and want to wait until all the stars line up in perfect order prior to starting. Unfortunately , there is no perfect time but why not now? What’s stopping you from being more active?

Work Cited

Salmon, J., Owen, N., Crawford, D., Bauman, A., & Sallis, J. F. (2003). Physical activity and sedentary behavior: A population-based study of barriers, enjoyment, and preference. Health Psychology, 22(2), 178-188

Dance Your Way To Good Health: Best Workout Music

Please Don’t Stop the Music

There are plenty of ways to lose weight. However, in order to do achieve this goal some form of physical activity is necessary. But it doesn’t have to be a drag, boring or painful. It can be fun and exciting. Some people do workout videos, some do yoga and some spend countless hours at the gym. While these can all be very effective methods; it solely depends on the individual and what they can tolerate doing consistently for a long period of time. You have to be in it to win it. The people that end up with the best results are the ones who find joy in their chosen form of exercise.

One method of exercising that is not often discussed is by song and dance. Studies show that dance workouts like Zumba are effective because they are fun and do not feel like exercise (Krishnan, et al. 2015). You can sing along and dance and burn some calories all at the same time via music. Add house cleaning to the mix and that fat has zero chance of winning its war against you.

When most people think about dancing they think of it as more of an event or something that you go out to do. It is not closely associated with losing weight. However, that is simply not the case. Dancing keeps you constantly moving and constantly burning calories. With good music you can go on and on and on til the break of dawn or sunrise is some cases. Most wouldn’t even notice because you are having fun in the process. Just think about it; when was the last time you’ve seen a depressed two-step. Depending on your music preference, there are plenty of different choices to choose from. You don’t need a choreographed routine. All you have to do is find the rhythm and keep up with it. It’s best to find a fast rhythm but a slow rhythm can be just as good.

Although I like a clean house I would rather someone else clean it. But I must say once I put some music on I can clean the entire house from top to bottom without even noticing the lapse in time. What is your preferred music when cleaning or washing the car? Also, do not forget that cleaning the house counts towards your physical activity.

Music is a universal language and almost everyone enjoys music. Even if you can’t dance and have no rhythm you can enjoy listening to music during your physical activities. Furthermore, you can enjoy the music without even understanding or speaking the language. Yeah you might sound crazy singing a song in Spanish if you can’t speak but who cares. Step out of your comfort zone and try adding some of the below to your playlist.

Salsa:Cuba

Salsa may be delicious for dipping chips, but if you want to dip into some of that chip weight it can be just as satisfying. It is a very fast paced genre of music. The congas will make you want to move and the maracas will make you want to shake. Plus who doesn’t need a little more cowbell. There are plenty of salsa workout videos on the Internet that will teach you the basics. If you want to burn a ton of calories and learn some sexy dance moves along the way then salsa is perfect for you. You can start moving your hips to tunes by Celia Cruz.

Reggae:Jamaica

There are several different kinds of reggae music; from dancehall to spiritual. However, the best kind for burning calories would definitely have to be dancehall music. Check out music by Sean Paul. Dancehall music is all about dropping it low and dropping calories in the process. It is a very fast paced genre with multiple different dance moves that have been developed overtime. It can get so intense that even the artist themselves often have a sweat towel in their music videos. Not only is it entertaining to watch, but it can help you lose some serious weight.

Reggae-ton: Puerto Rico

Reggae-ton is very similar to dancehall music as far as the high paced rhythm involved in the genre. It is a combination of hip-hop, Latin and Caribbean music. This is what makes it another perfect genre to workout to. It has a very quick tempo and requires high energy. This is great because high energy produces high results. You will break a sweat in no time. Check out some tunes by Daddy Yankee.

Pop:United States

Pop music is popular music. Michael Jackson is the king of pop. But their are plenty others like Beyoncé and Madonna to name a few. What’s not to like about Pop music. The selection of pop music choice is endless. The best thing about pop music is unlike salsa, there is no proper way to dance to pop music. Therefore, it is open to any interpretation. You can decide how you want to dance to this genre, or maybe the high energy of the music will motivate you to keep going while you are on that run. The tempo varies but I am sure you will find something you like.

Rap or Hip Hop:United States

You may not like Rap or Hip Hop for whatever reason but it made this list because it undeniable a good genre of music to flow to. It is a vast genre with a variety of different sounds and tempos. Did you know there are several kind of rap such as gansta rap, east coast rap and west coast. They come with different ways of expressing themselves through music. However, once you find the right playlist you can run the town. The bass and the drums is what you want to look for when picking what to workout to. There are also several dance moves associated with the genre that if executed the right way will have you burning calories in no time. Check out music by Jayz and 50cents.

Praise Gospel:United States

This genre may seem like the most unorthodox on this list, but it can actually be quite beneficial in losing weight. The tempo isn’t quite as upbeat as pop or salsa, but you still make this work for you with the right moves. The passion expressed in gospel music is inspiring and that inspires a great workout. It’s a great way to start your day off with positive vibes and if you are religious you kill two birds with one stone. After praising the lord you will eventually praise the results you see in your body. Start praising with tunes by Kirk Franklin and Yolanda Adams.

Traditional African Music

In Africa, singing and dancing are inseparable from each other. Rhythm and melody are two major aspects of African music. The tempo is quick, with a lot of drums to get your blood flowing. Get in the groove and become synchronized with the drums. Just continue to move to the rhythm and you are sure to get a good workout.

Soca or Calypso: Trinidad

Have you ever listened to Soca or Calpyso? If you haven’t then you should listen to music by Mighty Sparrow or Machel Mantona to get a feel of the waste whining rhythms. This genre of music is a combination of Latin, Caribbean, Indian and African rhythms. Although it will give you a better workout, it is not necessary to know how to move your waste line to get a good workout from this type of music. Try it out and see if you like it.

The key to losing weight and staying active is to find activities that you enjoy. Incorporating dance can be the perfect solution. Explore music from the different genres and creat a playlist of about 6 songs.

There is no wrong way to exercise. As long as you are staying safe and getting the results that you desire you can do what you enjoy in the comfort of you own home.

Work Cited

Krishnan, Sridevi, et al. “Zumba® dance improves health in overweight/obese or type 2 diabetic women.” American Journal of Health Behavior 39.1 (2015): 109-120. 30 5 2019. <https://ncbi.nlm.nih.gov/pubmed/25290603>.

Key Differences Between Physical Activity and Exercise: To Exercise or Not To Exercise

Should you exercise or perform physical activity? Exercise and physical activity are used interchangeably but do they mean the same? Some fitness industry professionals also use the word workout. Your doctor also recommends that you engage in some form of physical activity. Does housework count? For you to reach your goals and gain the most benefit for your time and effort, it’s essential for you to know the difference.

Physical Activity Vs Exercise

Physical activity is any movement that causes you to use energy above your normal energy level at rest. We use energy at rest, but we use more when we move.

According to the American Council on Exercise (ACE) exercise is planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness. Exercise is a subcategory of physical activity.

Some physical activity won’t get you fit but regular exercise can because it tends to be more structured. The activity you participate in depends on your goals. It’s unlikely that you will get a six pack from doing housework , gardening or cutting the lawn but it counts .

To get more bang for your buck and kill two birds with one stone, regular exercise can change your physique and also help improve your health. There are plenty health benefits of exercise.

Do You have a Gym Membership?

CDC reports that 50% of Americans are physically inactive. 80% of us fail to participate in strength training and aerobics activity regularly. Other research also suggests that even when we exercise, we still spend too much time inactive.
This is surprising because, at the time of writing of this post, gym membership has increased from 23 million to 50 million in 20 years (Cloud, 2018). On the other hand, only 80% of people with gym membership go to the gym. Which category are you in?

Unfortunately, most healthcare providers know very little about reps and sets. It is not something they learn in their training. Therfore they will not recommend a specific exercise program. However, they do know the vital role exercise and physical activity plays in maintaining good health and preventing most chronic disease.

Doctor’s Orders

Your doctor tells you to get off the couch and engage in more physical activity because you are gaining weight, your cholesterol is high, and you are two donuts away from becoming a type II diabetic. He has been tracking your lab result for years and notices the slight changes now that might leave to serious problems in a few years.

The nurse gives you your discharge paperwork with your new prescription for an increase in your cholesterol medication. She even includes information on what to eat to help with your pre-diabetes and cholesterol and reminds you about being more active. Like a good patient, you say yes you will comply.

But you are confused because you thought you were, physically active when you walk the dog and clean the house. What else are you supposed to be doing? Do you need to get a gym membership, or buy some workout videos?

Your concerns are short-lived, and you go back into your routine until you hear about your cousin that is your age that had a heart attack. Panic and fear kick in and you are ready to try to figure out again. You will ask your doctor on the next visit.

What should you do in the mean time? Figuring out how to incorporate physical activity in your life can be challenging. When are you going to have the time to workout?

Although cleaning the house counts as physical activity it is not the same as taking a walk. Unless, you get on all fours on a daily basis and scrub the floor with a brush this will not give you optimal benefit.

The same can be said about walking your dog. Although you might walk your dog twice a day, in order for you to gain some physical activity benefit, you will have to walk briskly and not stroll. Strolling in the park with your lover won’t count either.

Dancing is fun and can work up a sweat and get your heart up . However 20mins of hip hop dancing is way different that 20mins of ballet.

Some movement is better than none but not all activity offers the same benefit. They acitivity must include the 3 rights of physical activity :Right frequency,Right intensity and Right duration.

Most physician recommends the below activity which is also recommended by the CDC.

Physical activity recommendations from CDC

Aerobic

• Moderate Intensity: 150 mins – 300 mins per week

• Vigorous Intensity: 75mins – 150 mins per week

All Major groups muscle strength training

• Moderate Intensity: 2 or more days a week

CDC finds that adults will gain the most benefit when they focus their physical activity efforts around aerobic activity and strength training. It is best to spread the activities throughout the week. In other word do not attempt to do 150 mins of acitivity in one or two days. If time or tolerance is a challenge and you cannot do it all at once, you can break it up throughtout the day.

Aerobic activity such as walking, jogging, swimming, and dancing increases the heart and breathing rate. It conditions the functioning of the cardiac and respiratory system. This group of activities will help lower your blood pressure, cholesterol and blood sugar.

Strengthening training also known as resistance training tones and builds muscles which increases your strength, coordination, and balance.

Go Hard or Go Home

Along with frequency and length of activity, the intensity is also used to determine effort. CDC made it simple. They want you to exert moderate or vigorous effort.
The talk test can be used to measure intensity. It’s quite simple and goes as follows:
Low intensity is the ability to walk and talk easily. Very little effort is needed to carry on with the conversation.

Moderate intensity is talking while walking and is noticeable challenging but you can still talk.

During a vigorous intensity activity talking is almost impossible.

Experts recommend that beginners should start with slow steady cardio first. In order to stick to your new routine it is best that you find an activity that you like . Preferably one that gets your heart rate up. Once you decide on an activity stay consistent and committed. It may take a while for you to see changes but you will certainly feel it.

Last but not least, after your muscles are warm do not forget to stretch. Hold each position for 10 – 30 seconds and repeat 3 – 4 times.

Besides manually logging you activity, a great option is wearable technology such as pedometer and fitness trackers. These devices can store and trend your data. This way you can really see how active you are.