Exercise?
sugarfreesquirrel
Posts: 268 Member
How much is enough? I've tried to do 10,000 steps or more per day since I was like 11 and I fricken hate it. I've had a guts full. I am thinking that I hate exercise and sports. My bmi is like 45 or something. I thought I could get away without doing any, but apparently it's important for your health? also, is strength training important?
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Mainstream recommendation for basic health-type fitness is 150 minutes per week of moderate intensity cardiovascular exercise, or 75 minutes of vigorous activity, or a combination of the two, preferably spread over at least 5 days; plus 2 days per week of strength training.
Is it important? If a person wants to stay independent as they age, be functional in daily life as long as possible, improve odds of being healthier along the way . . . then yes.
Sarcopenic obesity isn't a recipe for good quality of life. The higher the body weight, the less the exercise/fitness, the higher odds it starts relatively earlier in life.5 -
I am no expert, but I recently read an article saying that putting in X-number of steps per day really does not do all that much. The point being made was that walking is more or less a normal human activity, and that something more vigorous is needed.2
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try to find a sport you like doing. tennis, golf, anything. If you like an activity you’ll have a better chance of sticking to it.sugarfreesquirrel wrote: »How much is enough? I've tried to do 10,000 steps or more per day since I was like 11 and I fricken hate it. I've had a guts full. I am thinking that I hate exercise and sports. My bmi is like 45 or something. I thought I could get away without doing any, but apparently it's important for your health? also, is strength training important?
Some type of strength training is super important whether it’s lifting weights or even some bodyweight exercises. Even some light dumbells at home is a good place to start. There are a ton of programs to follow on YouTube.
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Let’s break down what “exercise” actually is. It’s basically anything which moves your body and gets your heart rate up. I’d bet the majority of people can find an activity they genuinely enjoy, and which won’t be a chore: it can be anything from walking to lifting weights, aqua-aerobics or swimming, Wii dance or Zumba, at home video workouts, or even just increasing activity by using the stairs more, doing one squat or burpee each time you get up etc.
For the small percentage who genuinely hate all activity - yes it might be distasteful but it’s important. For instance, I don’t want to have someone have to lift me off the loo or wipe my bum when I’m older - if it can be avoided. What do you enjoy? Is there any activity you find fun or would like to try?5 -
Enough for what? Minimum recommendations for general health is 150 minutes per week of light cardio (ie walking) or 75 minutes of more strenuous cardiovascular exercise per week (ie jogging, etc) and 2x per week full body resistance training. It's not really a lot and following those recommendations would generally put someone in the light active category and simply avoid being sedentary.
As a generality, 10K steps (or equivalent activity) puts an individual at the higher end of lightly active...for myself, I consider that a baseline of general movement...like we as humans aren't meant to be sedentary and that amount of movement is probably very much in-line with our biological evolution for movement.
Many people find that they need to do more and/or incorporate a bit more moderately strenuous cardiovascular exercise to correct health conditions (ie hypertension as an example). And yes...regular exercise is very good for your health and being sedentary is very bad for your health...right up there with smoking.
That said, exercise is a pretty broad range of activity. I get 10K+ steps per day, but not because I'm focused on X steps per day...I'd probably find that pretty boring as a target. I walk 2 miles everyday during my lunch break at work which takes me about 38 minutes, allowing me another 20 or so to eat. I walk at lunch because it's a nice break in my day and it allows me some fresh air and just a mental break...I usually listen to podcasts of personal interest. The rest of my steps are just going about my day to day stuff at the office and at home and that usually adds up to somewhere between 10-12K steps per day depending on how much bustling around I do.
Beyond that, I'm just an active person in general. I enjoy cycling so I'm up most mornings around 5:30 AM...I gear up and then grab a mug of coffee and spend about 20 minutes on my back patio watching the sun rise and drinking my coffee and then I head out on my hardtail...I like to ride the asequias early in the morning...I only go out for about 30 minutes or so...maybe 40 but I have to get home to get ready for work. It's just a really pleasant way to kick off my morning. Weekends I enjoy more robust rides, either mountain or road...or a hike with the family...kayaking in the summer...swimming...some rock climbing here and there, etc. Basically just being out and active and having fun. It's all exercise...I'm moving my body...but I wouldn't really call any of it a "workout" or anything like that.
Really, "how much" (outside of minimum health recommendations) is really up to you and your goals and what you want to do. I used to be very into endurance cycling and racing...my "how much" then was quite a bit different than my "how much" now...as in training was a lot more then than just being recreationally active now. Also, where weight loss is concerned...and weight management in general is concerned...that is going to have a lot more to do with your diet and caloric intake than it is your exercise.3 -
Dancing is a great way to get your heart moving and keeping your joints limber. If you enjoy music, then pick some songs that you enjoy that have a great beat and dance away in your living room or bedroom. Doesn't have to be perfect, just move how you feel. But don't just stand there and sway. Use the space. Find some YouTube videos for aerobic dancing if you want a more structured pace.0
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I guess we all do things we don't like. I, personally, try to make those things at least tolerable. As you age (I'm 68) you wind up having to do even more things that you don't want to. So, you have to assess the alternative and make a decision. That's just life.
Is exercise necessary---No. Is exercise good for your health----Oh Yeah. How much? I try for an hour a day.
In every decision there are consequences. Pick your poison.2 -
tomcustombuilder wrote: »
try to find a sport you like doing. tennis, golf, anything. If you like an activity you’ll have a better chance of sticking to it.sugarfreesquirrel wrote: »How much is enough? I've tried to do 10,000 steps or more per day since I was like 11 and I fricken hate it. I've had a guts full. I am thinking that I hate exercise and sports. My bmi is like 45 or something. I thought I could get away without doing any, but apparently it's important for your health? also, is strength training important?
Some type of strength training is super important whether it’s lifting weights or even some bodyweight exercises. Even some light dumbells at home is a good place to start. There are a ton of programs to follow on YouTube.tomcustombuilder wrote: »
try to find a sport you like doing. tennis, golf, anything. If you like an activity you’ll have a better chance of sticking to it.sugarfreesquirrel wrote: »How much is enough? I've tried to do 10,000 steps or more per day since I was like 11 and I fricken hate it. I've had a guts full. I am thinking that I hate exercise and sports. My bmi is like 45 or something. I thought I could get away without doing any, but apparently it's important for your health? also, is strength training important?
Some type of strength training is super important whether it’s lifting weights or even some bodyweight exercises. Even some light dumbells at home is a good place to start. There are a ton of programs to follow on YouTube.
People with a BMI that high should be careful doing sports. There is a risk reward0 -
Nightfly01 wrote: »tomcustombuilder wrote: »
try to find a sport you like doing. tennis, golf, anything. If you like an activity you’ll have a better chance of sticking to it.sugarfreesquirrel wrote: »How much is enough? I've tried to do 10,000 steps or more per day since I was like 11 and I fricken hate it. I've had a guts full. I am thinking that I hate exercise and sports. My bmi is like 45 or something. I thought I could get away without doing any, but apparently it's important for your health? also, is strength training important?
Some type of strength training is super important whether it’s lifting weights or even some bodyweight exercises. Even some light dumbells at home is a good place to start. There are a ton of programs to follow on YouTube.tomcustombuilder wrote: »
try to find a sport you like doing. tennis, golf, anything. If you like an activity you’ll have a better chance of sticking to it.sugarfreesquirrel wrote: »How much is enough? I've tried to do 10,000 steps or more per day since I was like 11 and I fricken hate it. I've had a guts full. I am thinking that I hate exercise and sports. My bmi is like 45 or something. I thought I could get away without doing any, but apparently it's important for your health? also, is strength training important?
Some type of strength training is super important whether it’s lifting weights or even some bodyweight exercises. Even some light dumbells at home is a good place to start. There are a ton of programs to follow on YouTube.
People with a BMI that high should be careful doing sports. There is a risk reward
Isn't that high of a BMI a risk in and of itself?1 -
Nightfly01 wrote: »tomcustombuilder wrote: »
try to find a sport you like doing. tennis, golf, anything. If you like an activity you’ll have a better chance of sticking to it.sugarfreesquirrel wrote: »How much is enough? I've tried to do 10,000 steps or more per day since I was like 11 and I fricken hate it. I've had a guts full. I am thinking that I hate exercise and sports. My bmi is like 45 or something. I thought I could get away without doing any, but apparently it's important for your health? also, is strength training important?
Some type of strength training is super important whether it’s lifting weights or even some bodyweight exercises. Even some light dumbells at home is a good place to start. There are a ton of programs to follow on YouTube.tomcustombuilder wrote: »
try to find a sport you like doing. tennis, golf, anything. If you like an activity you’ll have a better chance of sticking to it.sugarfreesquirrel wrote: »How much is enough? I've tried to do 10,000 steps or more per day since I was like 11 and I fricken hate it. I've had a guts full. I am thinking that I hate exercise and sports. My bmi is like 45 or something. I thought I could get away without doing any, but apparently it's important for your health? also, is strength training important?
Some type of strength training is super important whether it’s lifting weights or even some bodyweight exercises. Even some light dumbells at home is a good place to start. There are a ton of programs to follow on YouTube.
People with a BMI that high should be careful doing sports. There is a risk reward
Sure, caution is appropriate. But some sports/activities will be more risky at high(er) BMI than others, and which are which depends on personal health history.
But exercise is good, because . . .snowflake954 wrote: »Nightfly01 wrote: »tomcustombuilder wrote: »
try to find a sport you like doing. tennis, golf, anything. If you like an activity you’ll have a better chance of sticking to it.sugarfreesquirrel wrote: »How much is enough? I've tried to do 10,000 steps or more per day since I was like 11 and I fricken hate it. I've had a guts full. I am thinking that I hate exercise and sports. My bmi is like 45 or something. I thought I could get away without doing any, but apparently it's important for your health? also, is strength training important?
Some type of strength training is super important whether it’s lifting weights or even some bodyweight exercises. Even some light dumbells at home is a good place to start. There are a ton of programs to follow on YouTube.tomcustombuilder wrote: »
try to find a sport you like doing. tennis, golf, anything. If you like an activity you’ll have a better chance of sticking to it.sugarfreesquirrel wrote: »How much is enough? I've tried to do 10,000 steps or more per day since I was like 11 and I fricken hate it. I've had a guts full. I am thinking that I hate exercise and sports. My bmi is like 45 or something. I thought I could get away without doing any, but apparently it's important for your health? also, is strength training important?
Some type of strength training is super important whether it’s lifting weights or even some bodyweight exercises. Even some light dumbells at home is a good place to start. There are a ton of programs to follow on YouTube.
People with a BMI that high should be careful doing sports. There is a risk reward
Isn't that high of a BMI a risk in and of itself?
. . . yeah, it is. And so is being inactive.
I was never BMI 45, but I was at an obese BMI when I started training, even competing as an athlete (eventually) while still obese. Being reasonably fit and fat is healthier than being unfit and equally fat. For best results, reasonably fit and at an appropriate weight is best, of course.
IME, both improved fitness and appropriate body weight are also huge quality of life improvements in diverse ways, both physical and psychological. From experience, I recommend pursuing both.1
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