It’s New Year‘s Eve. The countdown begins and the ball is going to drop. Don’t drop the ball on this one- a new year’s resolution. It’s down to the wire, but I can finally cross it off my list, because I have a resolution. Thanks to a friend, I’m joining a group of people who are #30min365: 30 minutes of exercise. Everyday. For one year.
Genius idea from Blake Samic for a new year’s resolution, if you’re still searching for one. He did it in 2010 and can give you a few reasons why you should consider doing it with him and a few tips to stay committed. Moderately intense exercise has been recommended 3-5 days per week in the past, but new exercise recommendations were made this year by the American College of Sports Medicine.
” The ACSM recommends that most adults engage in moderate-intensity cardiorespiratory exercise training for ≥30 min·d−1 on ≥5 d·wk−1 for a total of ≥150 min·wk−1, vigorous-intensity cardiorespiratory exercise training for ≥20 min·d−1 on ≥3 d·wk−1 (≥75 min·wk−1), or a combination of moderate- and vigorous-intensity exercise to achieve a total energy expenditure of ≥500-1000 MET·min·wk−1. On 2-3 d·wk−1, adults should also perform resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination. Crucial to maintaining joint range of movement, completing a series of flexibility exercises for each the major muscle-tendon groups (a total of 60 s per exercise) on ≥2 d·wk−1 is recommended.”
As with any exercise including those your physical therapist prescribes for you, there will be times motivation is difficult. Blake claims 7 days are easier than 5. At first glance, I was skeptical, but as I started thinking about how I prescribe exercise for my clients, I think it makes sense. In order to make a change in behavior, you have to make it a habit. It’s easier when it’s routine and expected. I frequently tell clients things like, ” every time you go to the bathroom, check your posture.” ”Try fitting in your exercises each time before you eat.” Perhaps knowing you need to exercise everyday, no exceptions, like eating or brushing your teeth, helps with compliance.
Time will tell on this one. In the meantime I’ll be counting the minutes, days, and months until the next time I watch the ball drop.
Want to join Blake and others making the #30min365 resolution? Check out his blog for more info.
Want to read more about ACSM’s exercise guidelines? Visit Medicine in Science in Sports and Exercise