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MAKE TIME FOR RECREATION - ARTICLES

If you’ve ever noticed that you feel better after engaging in outdoor activities, you’re not alone. Time

spent in outdoor recreation leads to a range of benefits, from reduced obesity rates to strengthened

family ties, according to Robert Manning, professor of recreation management at the University of

Vermont. Whether you prefer a leisurely stroll along a nature trail or a strenuous hike up a steep

mountain path, outdoor recreation sites provide the setting for physical and mental growth.

PHYSICAL BENEFITS

Regular outdoor activity provides a number of physical health benefits, including lower blood pressure,

reduced arthritis pain, weight loss and lowered risk of diabetes, certain cancers, osteoporosis and

cardiovascular disease. Getting 150 minutes of moderate exercise – such as biking or brisk walking – or

75 minutes of vigorous exercise each week – such as hiking or cross-country skiing – help maintain a

healthy weight and reduce risk of chronic disease, according to the Centers for Disease Control and

Prevention. A 2009 study in the “Journal of Park and Recreation Administration” found a correlation

between access to outdoor recreational spaces and overweight, obesity and adults’ physical activity

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levels. Specifically, less-active and more overweight adults spent less time participating in non-

motorized physical activities in recreational areas.

SOCIAL BENEFITS

Along with an increase in physical activity, outdoor recreation offers the chance to socialize, an

important benefit in itself. For instance, birdwatching incorporates several activities, including the

physical movement of walking, interpreting visual and auditory input, and speaking to other

birdwatchers, according to a 2010 report from Resources for the Future. The report also notes that

social settings of outdoor spaces, especially urban parks, are associated with positive experiences.

Outdoor physical activity can also increase pride in the community, as well as offer the chance to meet

people with similar interests, says Kent State University professor Andrew Lepp.

INTELLECTUAL BENEFITS

Outdoor activities lead to increased confidence, improved creativity and better self-esteem, according

to Lepp. Natural settings rejuvenate and calm the mind, improve outlook and increase positive affect.

In contrast, artificial environments may cause feelings of exhaustion, irritability, inattentiveness and

impulsivity, according to Resources for the Future. Outdoor time can even help you focus; 2009

research in the “Journal of Attention Disorders” shows that 20-minute walks through natural settings

lead to improved concentration.

EMOTIONAL BENEFITS

Both physical activity and outdoor settings reduce stress, anxiety and depression. Spending time

exercising in a park leads to an increase in positive moods and a reduction in cortisol levels, a hormone

released when the body feels stress. Similarly, increased access to green space for activities such as

walking decreases stress – especially for children, according to Cornell University environmental

psychologist Nancy Wells.

Source: healthyliving.azcentral.com

NOTE: Doing activity that requires moderate effort is safe for most people. But if you have a chronic

health condition such as heart disease, arthritis, diabetes, or other symptoms, be sure to talk with your

doctor about the types and amounts of physical activity that are right for you.

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PHYSICAL ACTIVITY VS. EXERCISE: WHAT’S THE DIFFERENCE? How did you spend your last 24 hours? What do you do during a

typical 24-hour weekday? Take a few moments and divide up those

24 hours and reflect on how you typically spend that time. How

many hours did you spend sleeping? How many hours did you spend

sitting down (don’t forget the times you sit in the car, while you eat,

etc.)? How many hours did you spend moving?

Once you have completed your 24-hour self-reflection activity, think

more specifically about your movement time. What type of

movement did you do? What was the intensity and intentionality of

that movement?

Over the past few decades, Americans have heard over and over that a minimum of 30 minutes of daily

exercise is essential to good health. However, the latest research suggests that how much time we

spend sitting could be just as important as how much time we spend exercising. In fact, a new term has

been coined to describe those who exercise, but spend the majority of their days being sedentary:

active couch potatoes.

While the term couch potato usually refers to a lazy person who prefers to just sit around and watch

TV, an active couch potato refers to someone who is inactive for the majority of the day, but regularly

makes sure to get in 30 minutes of exercise on most days. An active couch potato is not necessarily

lazy, but spend most of his or her time sitting during leisure time, work (and commuting to and from

work) and while eating meals. In other words, they’re almost completely physically inactive throughout

the day, with the exception of that 30 or minutes of daily exercise. Although 30 minutes of exercise is

absolutely beneficial and healthful, the rest of the day is causing tremendous health hazards. In fact,

the World Health Organization (WHO) has identified physical inactivity as an independent risk factor

for chronic disease development, and it is now the fourth leading cause of death worldwide.

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So, exactly how do we differentiate between exercise and being physically active? And is the

distinction important? Here are some definitions that should help clear things up:

+ Physical activity is movement that is carried out by the skeletal muscles that requires energy. In

other words, any movement one does is actually physical activity.

+ Exercise, however, is planned, structured, repetitive and intentional movement intended to

improve or maintain physical fitness. Exercise is a subcategory of physical activity.

Research provides significant evidence that ALL physical activity positively contributes to overall health

and well-being. Exercise also assists with the improvement of physical fitness, which consists of five

specific components:

+ Cardiorespiratory fitness + Flexibility fitness

+ Muscular strength fitness + Body composition

+ Muscular endurance fitness

This graphic from the American Institute for Cancer Research visually depicts the importance of both

daily physical activity AND structured exercise (in relation to cancer indicators). Here, the green reflects

structured exercise, while the yellow reflects daily physical activity.

Infographic source: American Institute for Cancer Research

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How Can You Become More Physically Active? An easy way to start transforming a sedentary lifestyle into a more active one is to begin standing more

and sitting less. If you work at a desk all day, create a workstation that requires you to stand (and

therefore move more). Think about creating opportunities to walk at lunchtime and before or after

work. Consider adding leisure time activities to your weekly routines, especially those that involve the

whole family, such as bike rides, hikes and walks around the neighborhood. What about your home?

Do you enjoy gardening? Make time for it throughout the week instead of leaving it all to the weekend.

And instead of dedicating just one day every other week to clean, try to include daily active chores that

take 10 minutes or less. When you engage with technology, creatively think about how you can move.

Try placing some simple equipment like a yoga mat or resistance ball or resistance bands in your living

room so they are easily accessible while watching TV. There are countless opportunities to increase

daily physical activity, but you do have to look for them.

As you evaluate your 24-hour activity reflection, consider making a detailed plan that includes both

elements:

1. Daily increased physical activity

2. Structured, planned, intentional exercise to improve physical fitness

Omitting one or the other can have serious and detrimental consequences for your health, fitness and

overall well-being. Don’t be a couch potato or an active couch potato—make the change today and

add BOTH elements to your life to reap the life-changing benefits of physical activity and exercise.

Article source: American Council on Exercise

NOTE: Doing activity that requires moderate effort is safe for most people. But if you have a chronic

health condition such as heart disease, arthritis, diabetes, or other symptoms, be sure to talk with your

doctor about the types and amounts of physical activity that are right for you.

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A WALK A DAY The popularity of walking as a fitness activity is

growing by leaps and bounds. Low risk and easy to

start, walking has proved its health benefits in

numerous studies. A classic eight-year study of

13,000 people conducted at the Institute for

Aerobics Research under the direction of Dr.

Steven Blair found that those who walked the

equivalent of 30 minutes a day had a significantly

lower risk of premature death than those who

rarely exercised.

A regular walking program can help:

+ Reduce blood cholesterol + Boost bone strength

+ Lower blood pressure + Burn calories and keep weight down

+ Increase cardiovascular endurance

Get ready

A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea

to layer loose clothing, keeping in mind that exercise elevates the body’s temperature. Shoes

specifically designed for walking are your best option.

Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house

or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch

them. Although walking primarily works the major muscles of the legs, don’t forget to stretch your

back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your

walk more enjoyable, as well as more effective.

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Get moving

Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep

the following in mind:

+ Walk short distances—begin with a five-minute stroll and gradually increase your distance.

+ Forget about speed—walk at a comfortable pace. Focus on good posture, keeping your head

lifted and shoulders relaxed.

+ Swing your arms naturally—breathe deeply. If you can’t catch your breath, slow down or avoid

hills.

+ Be sure that you can talk while walking—if you can’t converse, you are walking too fast.

Get fit!

Walking is one fitness activity that allows you numerous options. Once you have reached a point where

you can walk a few miles with relative ease, you can start to vary the intensity.

Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs.

Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself

after each workout with a few minutes of relaxing stretches to help prevent sore muscles.

Listening to lively music while you walk is also a great way to energize your workout. But if you wear

headphones, keep the volume down and watch out for traffic that you may not hear.

Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day,

but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean

three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule

is one that keeps you walking and keeps you fit!

Source: American Council on Exercise

NOTE: Doing activity that requires moderate effort is safe for most people. But if you have a chronic

health condition such as heart disease, arthritis, diabetes, or other symptoms, be sure to talk with your

doctor about the types and amounts of physical activity that are right for you.