You At Your Best

Along with 25 instructor-led classes each week, the Fayetteville Senior Activity and Wellness Center offers some of the finest exercise equipment for seniors in NWA. Thanks to a recent grant from the Walker Foundation, the Center has nine new NordicTrack machines including three recumbent bikes, two regular treadmills, one incline treadmill, one rowing machine, and two Freestride trainers (which combine an elliptical, stairstepper, and cross country skiing in one machine). These machines all feature IFit videos which allow you to take a stroll through the streets of Paris and London or go for a bike ride in the Swiss Alps, all with a coach guiding you along the way. The fitness area also features an additional ten fitness and weight machines that allow you to focus your exercise on every different part of the body. The best part of all is that your membership at the Senior Center is free, as we operate on donations from our clients. Stop by some time and we'll be happy to give you a tour and show you all of our exercise equipment. The Fayetteville Senior Center – A great place for seniors to exercise! SPonSoR ConTEnT Fayetteville Senior Activity Center 945 So. College Ave. • (479) 571-2920 By KAREn RiCE nWA DEMoCRAT-GAzETTE A longer lifespan. A better quality of life. A reduced risk of cardiovascular disease, type 2 diabetes and some cancers. Stronger bones. Improved mood. The U.S. Centers for Disease Control and Prevention say routine exercise can deliver on those promises. Even so, according to Fitness.gov: - Only one in three adults gets the recommended amount of physical activity each week and - 28% of Americans aged 6 and older are physically inactive How much exercise do I need? For healthy adults, the Department of Health and Human Services recommends: At least 150 minutes of moderate aerobic activity (that gets your heart pumping) every week. Or 75 minutes of vigorous activity. Or a combination. Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running and aerobic dancing. PLUS Strength training. Do weight bearing exercises for all major muscle groups at least two times a week. These can include use of weights, resistance bands, weight machines, your own body weight, paddles in the water, or things like rock climbing. Sit less, move more Reducing the amount of time you spend sitting is important, too. The more hours you sit each day, the higher your risk of metabolic problems. Sitting too much can negatively impact your health and longevity, even if you get the recommended amount of daily physical activity. As a general goal, aim for at least 30 minutes of moderate physical activity every day. Don't have 30 minutes to spare? The good news: researchers are now saying that you can break that 30 minutes up into shorter active periods throughout the day. Any activity is better than none at all. What's most important is making regular physical activity part of your lifestyle. Examples of aerobic activities Moderate • Washing and waxing a car for 45-60 minutes • Washing windows or floors for 45-60 minutes • Gardening for 30-45 minutes • Wheeling self in wheelchair for 30- 40 minutes • Pushing a stroller 1.5 miles in 30 minutes • Raking leaves for 30 minutes • Walking 2 miles in 30 minutes (15 min/mile) • Shoveling snow for 15 minutes • Stairwalking for 15 minutes Vigorous • Playing volleyball for 45-60 minutes • Playing touch football for 45 minutes • Walking 1.75 miles in 35 minutes (20 min/mile) • Basketball (shooting baskets) for 30 minutes • Bicycling 4 miles in 15 minutes • Dancing fast (social) for 30 minutes • Water aerobics for 30 minutes • Swimming laps for 20 minutes • Basketball (playing game) for 15–20 minutes • Jumping rope for 15 minutes • Running 1.5 miles in 15 minutes (10 min/mile) Just move it! Source: National Institute of Health nhibi.nih.gov/health/educational SATURdAY, JUnE 29, 2019 | JUlY - ExERciSE & FiTnESS nwAdg.cOm/YOUATYOURBEST | YOU AT YOUR BEST | 5

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