Carter County Extension corner

submitted by Carter County Extension Office

Information obtained from MSU Extension MontGuide: A Self-Learning Resource

February is American Heart Month, and some folks are a month into their New Year's resolution of getting/staying fit/healthy. Did you know with just one physical activity session you can help boost your mood, reduce stress, sharpen focus, and improve sleep? Based on the 2020 National Physical Activity Guidelines, small amounts of activity can make a significant difference, and 7 of the 10 most common chronic diseases (e.g .: diabetes, heart disease, and cancer) are positively impacted by physical activity. Montanans are more physically active than the US population overall; however, 75% of Montana adults and 72% of Montana youth do not meet the national physical activity recommendations. Physical activity is beneficial for ages 3 and up and comes in many different forms. Here we are going to discuss the 3 categories of physical activity and the recommendation of activity by groups.

3 Categories:

1. Aerobic Activity: This activity is any movement that is repetitive and moves large muscles in the body for longer periods of time; it is often referred to as "cardio". Such types of aerobic activity are walking, running, swimming, cycling, etc., and when performed, a person should feel their heart rate pumping and should be breathing harder than usual; it should be difficult to hold a conversation, but not impossible. There are 3 components to aerobic activity; duration (how long a session lasts), intensity (how hard the body is working), and frequency (how often to do the activity). Sustained cardiovascular effort strengthens the heart, increases lung capacity, and reduces the risk of heart attack and heart disease.

2. Strength Training: This activity is defined as any movement that forces your muscles to strain against a force or weight, like a heavy object or your own body weight. Examples of strength training are weightlifting, resistance training, gardening, hill walking, and climbing stairs. This activity helps build lean muscle, decrease body fat, increase bone density, and the overall stiffness of connective tissues, the latter 2 being especially important for older adults. Another benefit to strength training is that as one's muscle mass increases, so does their resting metabolic rate, which means that the body will burn more calories at rest just to maintain its essential functions.

3. Mobility/Stretching/Balance: This activity includes those that are done to reduce the risk of injury from activities of daily life or other types of exercise. Yoga helps improve range of motion and balance; while walking backwards, standing on one leg, or using a wobble board help improve balance and help decrease the risk of injury from falls.

Groups:

3 - 5 years of age: This age group should be physically active throughout the day. The "play" should include a variety of fine and gross motor activities to enhance growth and development.

6 - 17 years of age: The "older" kids need at least 60 minutes of physical activity every day. Most of the activity can be found through moderate-intensity aerobic activity like playing catch or tag, but it is encouraged that kids participate in a vigorous-intensity aerobic activity at least 3 days per week (e.g .: PE classes, running, walking). At least 3 days a week and as part of their daily 60 minutes, kids also need anything that makes muscles work harder (strength training) like climbing, swinging, or using the monkey bars; they also need bone-strengthening activity such as running, jumping, and weight bearing activity to make their bones stronger. Research suggests that physically active kids perform better in school and have fewer conflicts with teachers and peers.

17 - 64 years of age: It is important to remember that any amount of physical activity is better than none; however, for substantial health benefits is it recommended that adults do at least 150 minutes per week, that is only a little more than 20 minutes a day, of moderate-intensity aerobic activity AND a muscle-strengthening activity at least 2 days per week. Getting started is always the most difficult, but making small, consistent changes to a daily routine can have health benefits. It takes 21 days to form a habit; so, if every four days you add 5 extra minutes of aerobic activity to your routine, you will be close to the recommended physical activity. If you are ready for more intensity, instead of 20-22 minutes a day of moderate-intensity workouts you can do 11 minutes a day of vigorous-intensity aerobic activity; think High Intensity Interval Training, HIIT.

65+ years of age: At this age, older folks should strive to maintain as much activity as possible; add 5 minutes of stretching to your bedtime routine, have a dance party with your grandkids (it doesn't have to last long), or stand on one leg for 2 minutes each hour (use a chair if needed when starting). Anything that encourages strengthening your flexibility, mobility, and balance is beneficial. Talk to your doctor or health professional if you have any conditions that might affect your ability to do regular physical activity.

Those with Chronic Health Conditions: Those with chronic health problems or disabilities who are able, should follow the same guidelines set for adults; speak to your doctor or health care provider about the types and amounts of activity that are appropriate.

Pregnant and Postpartum Women: Moderate-intensity physical activity is safe for generally healthy women during pregnancy. It can reduce the risk of excessive weight gain and gestational diabetes and increase cardiorespiratory fitness without increasing the risk of negative pregnancy outcome. Physical activity during the postpartum period also improves the mother's cardiorespiratory fitness, decreases symptoms of postpartum depression, and when combined with healthy caloric intake, can help the mother return to her pre-pregnancy fitness.

Safety:

We want everyone to be as safe as possible; so, please remember these few things.

1. Consult a doctor or health care professional to ensure the type and amount of activity is appropriate and safe.

2. Increase physical activity gradually, especially if you are currently living a sedentary lifestyle. A slogan to remember is "start low and go slow", this refers to starting with a few minutes of cardio activity at a very slow pace.

3. Choose appropriate safety gear and sports equipment such as weather appropriate clothing, free weights vs machine, helmet when biking, etc.

Where can you achieve physical activity goals? Some prefer home workouts using DVDs, others prefer being outside, and then there are those that prefer a more traditional gym atmosphere; all are great options, and you should do what feels right for you. However, during these cold winter months, the motivation to go outside for a walk or run seems to wane; most towns have workout facilities or community centers.

Thankfully, Ekalaka has the Bulldog Fitness Center and an indoor walking track; not only can you perform your cardio, but you can get in some strength training. The fitness center at the Grade School offers weight machines, free weights, treadmills, stationary bikes, and more. Going to a gym and using unfamiliar equipment can feel intimidating but remember why you made the choice to go; also, the Bulldog Fitness Center has made using their equipment as user friendly as possible. Each weight machine has a QR code that can be scanned to tell you how to use the machine. Some of you may not have smart phones, but please, do not let that deter you; the staff at the Ekalaka Public Schools should be able to help. The cost to use the facilities is $10 per key card and the hours to use the center are 4:30am – 7:30am and 5pm – 12am school days and 4:30am – 12am non-school days.

We at the Carter Co. Extension Office are here to cheer on your physical activity goals and applaud your successes. If you have any questions, please reach out to your local Extension Office. The -Carter Co. Extension Office can be reached at 406-775-6305.