Welcome to the Physical Activity Tier.

You hold the power to choose your level of healthy.

If you are looking to improve or maintain your health and fitness, simply choose which level of healthy you want to achieve.

Start at the bottom of the Tier and perform as often as possible.

Continue moving upwards to further improve your health and fitness.

Once you master all four levels in the Physical Activity Tier, you will be in a great position to achieve your health and wellness goals.

Level 1: 30 Minutes Per Day

More than half of Americans do not meet recommended physical activity guidelines. Don’t be a statistic.

Why is 30 minutes per day good for me?

The benefits of physical activity are undeniable and are supported by a breadth of data to support this fact. Whether you want to improve your memory, heart, or any other part of your body, exercise can help.  30 minutes a day may be an arbitrary number but it is a choosen number that has data to support its use. Most health guidelines, including the CDC and the American Heart Association recommend a minimum of 30 minutes of moderate intensity exercises. If you don’t have that much time, a higher intensity workout for half the time has shown to be just as beneficial.

What should I do?

• Move continuously for a minimum of 30 minutes per day; this should require some exertion. If you can’t fit a solid 30 minute block aside, move in a minimum of 10 minute chunks.
• Some examples of moderate intensity activities that will count toward 30 minutes include:
  • Walking fast
  • Light swimming
  • Riding a bike
  • Playing doubles tennis
  • Pushing a lawn mower, etc.
• If you want to increase the intensity and for half the recommended time, try these activities:
  • Jogging or running
  • Swimming laps
  • Riding a bike fast or on hills
  • Playing basketball, etc.

 

Level 2: Sweat

30 minutes of physical is a good marker to ensure a minimum amount of activity in a day but in the absence of a clock, sweating is a simple indicator of healthy exertion.

Why should I break a sweat?

Sweating during physical activity is a sign that your body is exerting effort and beginning to heat up. As your core temperature rises, your body is forced to relieve the heat and protect the heat-sensitive workings inside. Sweating is one method to cool off, but on a more cellular level, exercise also increases protective cellular proteins, called heat shock proteins, which help stabilize vital actions in your cells when temperatures rise. Thus by heating up and sweating, you are forcing your body to adapt and strengthen its protective machinery.

What should I do?

• Sweat by physical exercise, not a sauna
• Drink water with a little salt and sugar to replenish the lost electrolytes

 

Level 3: Get Outdoors

In today’s world of technology, hyperconnectedness and sprawling concrete, getting into nature may be hard to come by. But with high levels of stress in America, it may be more necessary now than ever.

Why should spend time in nature?

When you spend time outside and in nature, not only are you likely to get some exercise and breath less polluted air, you’re also benefiting yourself in many other ways, such as boosting the immune system, improving mood, and increasing focus. Even a short 90 minute adventure into a park, but not in an urban area, can reduce  negative thoughts. Research suggests the actual viewing of the green scenery is key.

What should I do:

• Put away the cell phone and remove headphones
• Leave the concrete  jungle of the city
• Sit, walk, jog, or hike in a forest or a park
• Take a deep breath and appreciate the beauty you are viewing for free

 

Level 4: Add Intensity

To achieve the highest and final level of the Physical Activity Tier, add some high intensity interval activity to your weekly routine.

Why should I include intensity in my exercise routine?

Going for brisk walks and jogging at steady paces will improve your physical fitness and health, but more data is showing that adding high intensity interval training can produce additional benefits for all types of people, including those with chronic disease.  Intervals of intense exercise has garnered most attention for helping folks fit into slimmer pairs of jeans, as this type of regimen can reduce more body fat than just regular aerobic exercise. Better blood flow, lower blood sugar levels, and more burned fat can result from this type of routine as it is thought the alternating intensities engage different types of energy utilization systems in your cells.

What should I do?

• Instead of continuous and consistent movements, such as walking or jogging, add bursts of intensity then return to a more comfortable pace.
  • For example when jogging, every 2-5 minutes pick up the pace and intensity for 30-60 seconds then come back down into the normal pace. This same principle can be achieved on the elliptical, in the pool, or when spinning.
• Programs such as CrossFit, Orange Theory, and P90X all utilize some form of high intensity interval training.
• Ensure you are warmed up and flexible before beginning any high intensity workout.

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