Spring into Action

During springtime, the days get longer and the temperatures start rising. In addition to all the wonderful fruits and vegetables spring provides, warmer weather gives us the chance to get outside and enjoy the benefits of physical activity.

Along with a balanced eating plan, physical activity is important both for losing or maintaining weight and supporting your overall health. The 2018 Physical Activity Guidelines for Americans recommend adults engage in a minimum of 2½ to 5 hours each week of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity activity a week.

With planning, you can easily fit 30 to 60 minutes of aerobic activity into your routine most days of the week to meet these goals.

Examples of moderate-intensity aerobic activities include:

• Walking (about 3½ miles per hour)
• Water aerobics
• Bicycling (less than 10 mph)
• Tennis (doubles)
• Ballroom dancing
• General yard work

Examples of vigorous-intensity activities include:

• Race-walking (4½ mph)
• Jogging, running (5 mph or faster)
• Swimming laps
• Bicycling (faster than 10 mph)
• Tennis (singles)
• Aerobics

To increase your levels of aerobic activity, first decide which activities you enjoy and look at your daily schedule to see where you can fit in these activities. If you're starting from little or no daily physical activity, check with your physician before starting a new routine.

And don't forget about strength-building exercises! Adults should do muscle-strengthening activities that involve all major muscle groups at least twice a week. Examples include lifting weights, resistance training and heavy gardening or yardwork.

As you develop your physical activity plan, remember nutrition is fundamental to your peak physical performance. To put in your best effort, you need a balanced eating pattern including carbohydrates, proteins, fats, vitamins, minerals and water. If you're highly active, you may need slightly more nutrients. Whatever your level of activity, maximize your performance by consuming a variety of foods and adequate calories. Consider working with a registered dietitian nutritionist to help design a nutrition plan that supports your active lifestyle.