Physical
activity is important to maintain proper health as it can produce multiple
long-term benefits. The 2018 Physical Activity Guidelines recommend adults
participate in 150 - 300 minutes of moderate or 75 – 150 minutes of vigorous
intensity aerobic activity each week. Adults should also perform muscle
strengthening activities two or more days per week. You can be active by
working out, running, playing your favorite sport, or even just by walking your
dog! If necessary, ask your healthcare provider what activities are right for
you and your medical condition. Any amount of activity that you are physically
able to do is beneficial!
Some benefits of physical activity include:
Decreases risk of
chronic disease such as heart disease, type 2 diabetes, and some types of
cancer.
Increases muscle,
bone, and joint development
Improves strength
and endurance
Allows for weight
management
Relieves stress
Increases energy,
self-esteem, and mental health
Reduces blood
pressure and increases insulin sensitivity
Decreases the risk
of falls and improves cognitive functioning in older adults
If
you have limitations that prevent you from exercising, consider some of the
following activities: adding a walk into your day, trying water aerobics to
reduce the risk of joint discomfort, participating in flexibility exercises
such as daily stretching or yoga, or even doing modified workouts depending on
your condition or disability. Do not become discouraged based on your possible
limitations, everyone has to start somewhere! Start by increasing your physical
activity today, no matter how small the change!
While
being active, proper hydration is important to replace the fluid that you have
lost while participating in physical activity. It can be easy to dehydrate as
it can happen in any physical activity scenario. Athletes are often prompted to
begin physical activity well hydrated to minimize dehydration during their
activity. Dehydration can harm exercise performance. If you’re engaged in
moderate- to high-intensity exercise that lasts an hour or longer, a sports
drink may be more appropriate than water to replace the electrolytes lost, and
to also provide carbohydrates to slow down the usage of your body’s glucose
stores. Some research has also shown that consuming sports drinks during long
periods of activity can reduce fatigue and improve performance.
Instead
of going out to buy a sports drink for your next bout of activity, why not make
your own? Renowned sports and exercise dietitian, Nancy Clark, has created a
simple sports drink recipe that you could make at home with very few
ingredients. So instead of stocking up on a case of sports drinks on your next
grocery trip, grab some of your favorite juices to make her recipe listed
below!
Also,
check out https://nancyclarkrd.com/
for more great information and recipes from Nancy Clark
Homemade
Sports Drink
Recipe: Nancy Clark’s Sports Nutrition Guidebook: 3rd
Edition, Nancy Clark, MS, RD
Ingredients:
- ¼ cup sugar
- ¼ teaspoon salt
- ¼ cup hot water
- ¼ cup orange juice (not concentrate) plus 2 tablespoons lemon juice
- 3 ½ cups cold water
Directions:
In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
Add the juice and the remaining water; chill.
Quench your thirst!
(Additional tips: This
recipe can be made without the lemon juice; however, the flavor will be weaker.
Don’t like orange juice? Use the same amount of different fruit juice(s) when
creating your own sports drink!)
Nutrition Information: (Makes 4 servings)
Calories: 50
Carbohydrates: 12g
Sodium: 110mg
Contributed by: Devin Miller, Be Well Solutions
Dietetic Intern
