Exercise

Why should I exercise?

How much exercise do I need? 

What types of exercise?

All good questions!

It is estimated that more than 75% of the American adult population do NOT participate in the daily MINIMUM recommendation of 30 minutes of low to moderate physical activity on 5 or more days per week.

The World Health Organization recognized the lack of physical activity as the significant contributor to risk factors for chronic diseases.

Cardiovascular disease, coronary artery disease, heart disease, congestive heart failure, high blood pressure, high cholesterol, peripheral artery disease, stroke, diabetes, cancer, obesity…

Today more than 65% of americans over 20 years of age are overweight.

Over 33% are obese. (Approximately 72 million americans)

18% of adolescents and teens are overweight or obese.

Inactive, less healthy non-functional adolescents and adults are more likely to experience muskuloskeletal pain, muscular dysfunction and are more prone to injury.

Nearly 80% of us experience low back pain which is the result of decreased physical activity and poor posture which leads to altered muscle mechanics which leads to injury…

Physical activity has been PROVEN to reduce the risk of chronic diseases and musculoskeletal pain.

Yet the majority of us make excuses as to why we can not find the time to perform 30 minutes of exercise a day while simultaneously spending hours sitting in poor postural positions behind our electronic devices watching stuff online, texting, typing (social media), watching TV… AND –  you are not getting any younger!

Americans are living longer.

The US census bureau predicts that the 65 and older population is anticipated to increase to nearly 20% by 2030.  Americans older than 80 are expected to increase to nearly 20 Million.

Today 80% of those over over 65 have at least one or more chronic diseases.

Too often pharmaceuticals (DRUGS) are the proposed and prescribed solution but NOT the answer.  Most if not all of these conditions are preventable with healthy life choices that include nutrition and exercise!

Cross functional fitness plans that include Cardio, Resistance, Core and Stability training:

Reduce pain; Reduce risk of chronic diseases; Reduce fat;  Increase longevity; and most importantly improve the potential for a much better quality of life as you age!

The RISK for chronic diseases INCREASES for those who are not as physically active as the MINIMUM recommendations!

Current Recommendations:

MINIMUM 30 minutes per day (3.5 hours per week) of physical activity.

Options:

2.5 hours (150 minutes) of moderate aerobic/cardio activity EVERY week PLUS 2 or more days per week Resistance activities that work all muscle groups (legs, hips, back, abdomen, chest, shoulders, arms)

-OR-

1 hour 15 minutes (75 minutes) of vigorous/intense aerobic/cardio activity Every week PLUS 2 or more days per week Resistance activities that work all muscle groups

-OR-

An equivalent mix of moderate AND vigorous/intense aerobic/cardio activity PLUS 2 or more days per week Resistance activities that work all muscle groups

For Even GREATER Health benefits:

5 hours (300 minutes) EVERY week of moderate aerobic/cardio activity PLUS 2 or more days per week Resistance activities that work all muscle groups

-OR-

2.5 Hours (150 minutes) of vigorous/intense aerobic/cardio activity Every week PLUS 2 or more days per week Resistance activities that work all muscle groups

-OR-

An equivalent mix of moderate AND vigorous/intense aerobic/cardio activity PLUS 2 or more days per week Resistance activities that work all muscle groups

As you can see you have options but the common denominator in all of this is YOU!

You have to want it.

You have to be willing to work for it!

Only you can change your path to one that includes daily exercise.

Today is the first day of the rest of your life.

  • BEGIN TODAY – NOW!
    • Do SOMETHING/ANYTHING!
      • Begin slowly and increase your weekly minutes, hours and intensity and before you know it healthy living including daily exercise will have become a habit!

The XFNC can help!

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