Walk With the Doc Saturday April 8th, 8:00 am Is the ‘Weekend Warrior’ Lifestyle Healthy? The World Health Organization and U.S. Department of Health & Human Services recommend that adults get at least 150 minutes per week of moderate-intensity aerobic activity, at least 75 minutes per week of vigorous-intensity aerobic activity, or equivalent combinations, spread out over the week. For some, daily exercise doesn’t fit their schedule. For people with these time constraints, this leaves only weekends or what is sometimes called the ‘Weekend Warrior’ exercise plan. The question you might ask is, “Does having one or two rather than five to seven activity sessions per week also reduce cardiovascular disease (CVD), and cancer risks?” Interestingly, you may do quite well with the ‘Weekend Warrior plan.’ This finding came from a recently reported surveillance studies involving 63,591 adults older than 40 years. The findings were the same for men and women regardless of the weight they needed to lose. In general, physical activity once or twice a week yields substantial benefit and exercising more frequently tends to yield more benefits. The downside to the ‘Weekend Warrior’ approach is the possibility of sports injuries if not done with thoughtful planning and care. For more about these results read, “Weekend warrior exercise pattern sufficient to cut mortality.” If you’ve been saving up your exercise time for the weekend then what better way to get started than by joining me Saturday morning? Joining these walks is a step toward reducing the likelihood of premature heart disease, anxiety, depression, arthritis, and more. For ourselves and the ones we care for, ensuring the best quality of health possible is a worthy goal. A daily walk is medicine for the body and the soul. Taken daily it offers amazing benefits. As we walk around the lakes, no one is behind or ahead for long no matter how fast or slow they walk. It’s the social magic of circles. Plan to join me for a step toward health. Nancy Neighbors, MD Advice for the ‘Weekend Warrior’ If you can only exercise one or two days a week, try to space out your active days to avoid a ‘deconditioning effect’ from being inactive for a long stretch of time. For example, instead of exercising on Saturday and Sunday, try for Saturday and Wednesday. Most ‘Weekend Warriors’ aren’t the fitness buffs you might expect. About 80% have an exercise routine that includes gardening, yard work, walking or biking. About 65% participate in sports or more vigorous exercise. Taking fun scenic weekends walks helps cultivate a habit that can lead to morning and lunch time walks. It all adds up. If competitive sports are on your agenda, take precautions to avoid injury. It’s smart to warm up first. Listen to your body. If something hurts, lay off. Being a ‘Weekend Warrior’ may not be ideal but still beats the health outcomes of a couch potato. Let the Library Come To You Looking for eBooks to read on your Kindle, iPad, or Nook? Perhaps you need audio books for your computer, iPod or favorite mp3 player? What about music to stream and download from popular artists? Or, a vast collection of movies and documentaries? It’s all free from the Huntsville-Madison County Public Library (hmcpl.org). As a plus, the electronic editions are available from your internet connection, there are no late fees, nothing to return and plenty to enjoy on your portable device while waiting in the grocery store check-out line. You may also find upcoming events of interest on the library webpage. For more local events check in with RocketCityMom.com for information about family oriented events around Huntsville. Discussion Group Saturday, Apr. 15, 1:00 p.m. the library will host a discussion of the book “Forks Over Knives” at the Bessie K. Russell Public Library. The discussion will explore the possibility that heart disease can be reversed by adjusting diets to include less processed and animal-based foods. Let’s take a walk Date: Saturday, April 8th Location: Jones Family Park (see map) Time: 8:00 am (Meet in front of Yogurt Mountain) Yogurt Mt. is the last store at the end of Valley Bend Shopping Center). If cloudy, bring an umbrella, we walk come rain or shine. Click here for Dr. Neighbors’ 2017 news page |
