“We found walking exhilarating! We enjoyed being outside early in the morning and we were able to appreciate all the little things we usually missed during our normal, hectic day.
At first, we would walk for short daily sessions of 20-30min, averaging about 1.5 miles. Over several weeks, we worked our way up to 45 to 60 minutes of a walk/run combination each week.
Walking allowed us to enjoy the spending time with each other while exercising. It really was a better choice!” – Eric & Maleka Beal
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity: Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity.
However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.
Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing.
Strength training: Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.
Quick Tip: As a general goal, aim for at least 30 minutes of physical activity every day.
As always, thank you for time, love & support. We hope what we have shared has helped you. Be sure to share this info with family & friends.
-Eric & Maleka Beal
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Maleka Beal is a health coach and co-founder of BetterChoices, a health & wellness company and social community focused on educating, advocating, and promoting better health and wellness through lifestyle, nutrition, and fitness education. To learn more, connect with her on Facebook, Twitter, & Instagram @malekabeal.