Spring brings longer days with warmer temperatures, giving us the chance to get outside and enjoy the benefits of physical activity. Having a balanced meal plan and physical activity is important if you’re trying to maintain weight while also supporting your overall health. It is recommended that adults participate in 2 ½ - 5 hours of moderate-intensity aerobic activity or 75 – 150 minutes of vigorous-intensity activity each week. If it is planned, then fitting 30 – 60 minutes of aerobic activity can be fit into your schedule most days to reach these goals.
Some examples of moderate-intensity aerobic activities include walking, water aerobics, bicycling, tennis with friends, ballroom dancing, and general yard work. On the other hand, examples of vigorous-intensity activities can include race walking, jogging or running, swimming laps, bicycling faster than 10 mph, tennis singles, or aerobics.
Decide which activities you enjoy and then look at your schedule to see where these activities can be added in. If you participate in little to no physical activity, then check with your doctor before you start a new routine.
Strength-building exercises should also be added in for adults. It is recommended that adults participate in strength-building exercises that involve the major muscle groups at least twice a week. Examples of this include lifting weights, resistance training and heavy gardening or yardwork. When adding in physical activity, you must remember that this must be balanced by nutrition for the best physical performance. Make sure to include a balanced amount of carbohydrates, proteins, fats, vitamins, minerals, and water. More physical activity means more nutrients and this can be done by consuming a variety of foods and adequate calories. Talking to a registered dietitian nutritionist to design a meal plan that supports your level of activity could be very beneficial.
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