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Study: American Adults Aren't Exercising Enough

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When it comes to getting enough exercise, most Americans aren’t making the cut. A June 2018 report from the Centers for Disease Control and Prevention shows only about 23% of adults ages 18-64 are getting adequate exercise. “That number isn’t surprising to me at all,” says Cooper Clinic Preventive Medicine Physician Riva Rahl, MD. Why are Americans falling short of the recommendations? Rahl answers this question and shares small steps you can take to move more.

Inactive Lifestyle
Cooper Clinic, as well as American federal physical activity guidelines, suggests 150 minutes of moderate physical exercise per week, along with strength-based training twice a week. 

According to the recent CDC report, 32% of Americans met one but not both of these guidelines, while nearly 45% met neither. “Americans are becoming more overweight and obese because everything in life has become more convenient,” says Rahl. For many, shopping malls have become a thing of the past thanks to delivery services such as Amazon. And walking down the hall to speak with a coworker? Why do that when you can rely on email? To put it simply: “People aren’t moving like they used to or should be,” says Rahl.

Ways to Move More
Moving more doesn’t mean you have to train for a marathon. Federal guidelines stress “moderate” physical activity, which means you can get your heart rate up to where you can talk, but you’re winded. Moderate forms of cardiovascular exercise can include:

  • Taking a brisk walk or jog
  • Kicking the soccer ball
  • Playing a game of touch football
  • Swimming laps
  • Jumping rope

“Whatever you choose, the easiest thing to do is break your exercise down into small, manageable chunks,” says Rahl. For example, if you can’t walk for 30 minutes at a time, try taking several 10-minute walks throughout the day. “If you walk for 10 minutes every morning and 10 minutes every evening, that puts you at 140 minutes of exercise for the week,” says Rahl.

Adjusting your day-to-day movements can also count toward your weekly exercise goal. For example, walk to your nearby errands instead of driving and take the stairs instead of the elevator. 

Start Slow
Whether you’re new to exercise or trying to return after a lengthy break, Rahl stresses the importance of starting slow. “Every bit of movement counts,” says Rahl. “Find a form of exercise you don’t mind doing. If you enjoy it at least a little bit, you are much more likely to do it routinely.”

Another tip? Schedule exercise time on your calendar. You wouldn’t miss a lunch date with your friends if it’s on your calendar, so treat your exercise the same way.

For more information about Cooper Clinic, visit cooper-clinic.com or call 972.560.2667.