Nourish to Flourish: Harnessing the Power of Nutrition for a High-Performance Life

Happy New Year! January 3rd and we are starting to settle into our 2025 routine. While the hustle bustle of the holiday season is behind us it doesn't mean we are laying on the couch with nothing to do. A new year has started and with it comes, goals, commitments and every day life. Sometimes it feels like it really never slows down, but that's okay. Even during our most busiest times we can still hit our daily movement target.

Cardiovascular exercise is one of the most important components of physical fitness. It  helps to increase the ability of the circulatory system to carry oxygen and necessary nutrients to every cell of the body more effectively, but it also helps to prevent heart disease. The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.

So here is where the "snacking" comes in. It can be difficult to find 30 minutes during the day, but guess what you don't have to do it all at one time. You can break down the 30 minutes into two 15 minute "snacks". So get that 15 minute walk in the morning and perhaps another 15 minute walk at lunch or after dinner. It all adds up!

Examples of moderate-intensity aerobic activities:

When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.

• brisk walking (at least 2.5 miles per hour)
• water aerobics
• dancing (ballroom or social)
• gardening
• tennis (doubles)
• biking slower than 10 miles per hour

Examples of vigorous-intensity aerobic activities:

Vigorous intensity activities will push your body a little further. They will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.

• hiking uphill or with a heavy backpack
• running
• swimming laps
• vigorous aerobic dancing
• heavy yardwork such as continuous digging or hoeing
• tennis (singles)
• cycling 10 miles per hour or faster
• jumping rope

If you are not sure where or how to begin, I would be happy to help you kick-off the new year and develop a plan that will get you moving in the right direction.

Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Reference: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults