KHQ MD: Fitting Fitness Into Your Life - Spokane, North Idaho News & Weather KHQ.com

KHQ MD: Fitting Fitness Into Your Life

Most people have busy lives and sometimes fitness takes a back seat in our daily routine. Exercise Specialist and Registered Nurse Heidi Green from Deaconess Medical Center is ready to get you moving! Here are her words of encouragement about how you can fit in fitness into your life.

Q: What are the current recommendations for the amount of regular exercise each week for a healthy adult?

Heidi Green: Basic recommendations from the American College of Sports Medicine state healthy adults under age 65 should do moderately intense cardiovascular exercise 30 minutes a day, five days a week as well as perform 8 to 10 strength-training exercises, doing 8-12 repetitions of each exercise 2-3 times a week. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a short conversation. The 30-minute recommendation is for the average, healthy adult to maintain health and reduce the risk for chronic disease. In order to lose weight, 60-90 minutes of physical activity may be necessary.

Q: Most people have busy lives already- what's the secret to getting a fitness routine going?

Heidi Green: Find a friend or family member that wants to add fitness into their day then set a start date and stick with it. Schedule exercise to make it just as much a regular part of your schedule as everything else. The key to success is to set aside specific days and times for exercise. Make exercise a priority.  Choose activities you enjoy. If you need variety, combine a few different activities to keep you motivated. Seasonal options are a great way to vary your routine, for example: snowshoe in the winter, bike in the spring, swim or paddle in the summer, and enjoy long walks/hikes in the fall.

Q: Can you really get fit by doing 10 minute bursts of activity, three times a day?

Heidi Green: Research shows that moderate-intensity physical activity accumulated throughout the day in 10-minute bouts is just as effective as exercising for 30 minutes straight. Moderate-intensity exercise is qualified as making you slightly short of breath. (you can walk-and-talk but not walk-and-sing) This recommendation is to maintain fitness in an otherwise healthy adult as well as reduce the risk of chronic disease.

Q:What are some 10 minute fitness ideas that could be easily incorporated into a daily routine?

Heidi Green: Walk your dog around the block each morning before starting the daily grind. Exercise is good for your dogs' waistline as well. Take your 15-minute break at work and walk outside or hit the stairwell and climb a few flights.

When shopping park your car in the furthest spot then walk your cart up and down each aisle. Walk your child to/from school a few days a week. This is a great way to spend extra quality time.If you commute by bus, allow time in your schedule to get off the bus a few stops earlier and walk the rest of the way.

 

HD DOPPLER 6i
/
  • Success by 6More>>

  • Washington State school ratings for 2013-2014; How does your school rank?

    Washington State school ratings for 2013-2014; How does your school rank?

    Thursday, July 23 2015 5:40 PM EDT2015-07-23 21:40:00 GMT
    Thursday, July 23 2015 7:55 PM EDT2015-07-23 23:55:15 GMT
    SPOKANE, Wash. - The ratings for the 2013-2014 school year for Washington State high schools, middle schools and elementary schools came out this week from the Washington State Board of Education.>>
    SPOKANE, Wash. - The ratings for the 2013-2014 school year for Washington State high schools, middle schools and elementary schools came out this week from the Washington State Board of Education. The schools were ranked based on their average growth in math and reading of all students and specific subgroups.>>
  • KHQ honors this year's Teachers of the Month

    KHQ honors this year's Teachers of the Month

    Thursday, July 2 2015 12:17 PM EDT2015-07-02 16:17:15 GMT
    Thursday, July 2 2015 12:17 PM EDT2015-07-02 16:17:15 GMT
    SPOKANE, Wash. - It's the end of another school year... marking the 27th year KHQ and Eastern Washington University have partnered together to celebrate some of the region's best teachers through the Teacher of the Month program. Congratulations... from KHQ Local News and from Eastern Washington University.>>
    SPOKANE, Wash. - It's the end of another school year... marking the 27th year KHQ and Eastern Washington University have partnered together to celebrate some of the region's best teachers through the Teacher of the Month program. Congratulations... from KHQ Local News and from Eastern Washington University.>>
  • What the experts say about reducing the cost of college (sponsored)

    What the experts say about reducing the cost of college (sponsored)

    Friday, June 5 2015 1:44 PM EDT2015-06-05 17:44:37 GMT
    Friday, June 26 2015 2:34 PM EDT2015-06-26 18:34:46 GMT
    Tuition, fees, housing, books, financial aid, student loans, college savings plans. Yikes! With so many factors to consider, you might need a degree just to master the cost of attending college. For more great tips and a handy monthly budgeting worksheet, learn more from our friends at STCU.>>
    Tuition, fees, housing, books, financial aid, student loans, college savings plans. Yikes! With so many factors to consider, you might need a degree just to master the cost of attending college. For more great tips and a handy monthly budgeting worksheet, learn more from our friends at STCU.>>
  • Michael Anderson Elementary Wins Book Drive School Challenge

    Michael Anderson Elementary Wins Book Drive School Challenge

    Michael Anderson Elementary on the Fairchild Air Force Base took the Challenge- so did Windsor Elementary in the Cheney School District. Their mission -to collect books for the Success By 6 Book Bank.>>
    Michael Anderson Elementary on the Fairchild Air Force Base took the Challenge- so did Windsor Elementary in the Cheney School District. Their mission -to collect books for the Success By 6 Book Bank.>>
  • Got A Pre-schooler? Pick Up a Kindergarten Readiness Calendar

    Got A Pre-schooler? Pick Up a Kindergarten Readiness Calendar

    Got a Pre-schooler? Pick up the Kindergarten Readiness Calendar at any local library! Getting ready for Kindergarten starts long before your child sets foot in their Kindergarten classroom! That's>>
    Got a Pre-schooler? Pick up the Kindergarten Readiness Calendar at any local library! Getting ready for Kindergarten starts long before your child sets foot in their Kindergarten classroom! >>
  • Young Children Learn from Everyday Life

    Young Children Learn from Everyday Life

    They say kids don't come with an instruction manual, yet parents, especially new parents are bombarded with all kinds of advice from friends and family. There are books and websites offering endless lists, tips and tricks for parenting.  Jill Johnson, Communications Specialist for Family Resources at Community-Minded Enterprises and Success by 6 Board Member says you can teach your children with simple, everyday activities.>>
  • Want Your Child to Love Learning? Let Them Play!

    Want Your Child to Love Learning? Let Them Play!

    Want your Preschooler to Love Learning? Let them play! Gwendolyn Haley, Spokane County Library District Youth Services Manager, and Success By 6 Board Member, says playtime is the most important part of a preschooler's day.>>
  • Your Baby: 2 Months

    Your Baby: 2 Months

    Our Success By 6 Pediatrician, Dr. Mary Kay Wagner, host of our "Your Baby" series discusses the finer points of living with a 2 month old baby. >>
  • Local Community ConnectionMore>>

  • For Women Only

    For Women Only

    A collection of news, health information, fashion tips and more all in one place and for women of all ages.>>
    A collection of news, health information, fashion tips and more - all in one place and for women of all ages.>>
  • Saluting the Brave

    Saluting the Brave

    News, features and pictures of the men and women who bravely serve our country.>>
    An online community for local military personnel and their families.>>
  • Success by 6

    Success by 6

    United Way Success By 6® is the nation's largest network of early childhood coalitions, focused on improving school readiness through community change.>>
    Success By 6® is focused on improving school-readiness through community change.>>
  • KHQMD

    KHQMD

    KHQMD - presented by Rockwood Clinic and Deaconess Medical Center - Your Health, Right Now>>
    KHQMD - presented by Rockwood Clinic and Deaconess Medical Center - Your Health, Right Now>>