p.r.e.p. Corner | Boosting Longevity with Exercise
In the pursuit of a longer, healthier life, one of the most powerful tools at our disposal is regular physical activity. Exercise has been consistently linked to increased longevity and an enhanced quality of life, offering benefits far beyond physical fitness. Whether you’re wondering how much exercise is necessary, looking for ways to incorporate more movement into a busy schedule, or questioning whether it’s too late to start, this installment of the p.r.e.p. corner will provide you with practical insights to help you embrace a more active lifestyle and enjoy the long-term rewards.
How Long Should I Exercise?
According to the Physical Activity Guidelines for Americans by the U.S. Department of Health and Human Services, adults should engage in at least 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous-intensity activity per week. These guidelines are not rigid, and you can also combine light and moderate exercises to reach these goals. However, there’s no need to stop there. Research has shown that adding even just ten extra minutes of daily physical activity can significantly boost longevity. For instance, if you typically go for a 20-minute walk, consider extending your route by an extra block. This small adjustment not only adds to your daily exercise but also offers additional health benefits and a chance to enjoy more scenery.
The Key to Incorporating More Consistent Exercise
Finding time to exercise in a busy schedule can be challenging and even harder if you don’t enjoy the activity. The key is discovering something you love that can easily fit into your routine. The best exercise is one you enjoy and can do consistently. Do you prefer working out with others? At acac, we offer a variety of group exercise classes, including yoga, aerobics, and strength training. With hundreds of weekly classes available at various times and levels of intensity, you’re sure to find one that fits your schedule. Group exercise sets a regular time for exercise in your schedule, helps you make new friends, and boosts your longevity.
Is It Too Late to Start Exercising?
It’s always possible to start exercising! Anyone can reap the health benefits of regular physical activity regardless of age. Besides increasing longevity, exercise offers numerous physiological benefits, such as improved sleep, better mood, enhanced cognitive function, and a stronger immune system. Engaging in regular physical activity can also improve your quality of life by making daily tasks easier, such as carrying groceries, doing laundry, or playing with your children or grandchildren. Incorporating exercise into your routine will not only help you live longer but also enable you to live better.
If you need help figuring out where to start with exercise, ask your doctor about p.r.e.p, acac‘s Physician Referred Exercise Program. p.r.e.p. is a 60-day guided introduction to exercise where participants meet with medical fitness professionals to develop a customized fitness plan tailored to their individual needs.
Summer Time Meal Idea
During the summertime, schedules can become busy, and you may not have much time to cook. Wouldn’t a meal that includes fresh veggies, meets everyone’s needs, and sneaks healthy food in be perfect? acac Short Pump’s Nurse Deena has provided her favorite summertime family-friendly, vegan-friendly, and/or low-carb-friendly meal using your summer vegetables: tacos! These loaded tacos are simple to prep ahead of time, especially for vacation.
Summertime Tacos
Ingredients:
- Corn or flour tortillas
- Protein of choice – chicken, steak, shrimp, tofu, fish
- Bell peppers
- Onion
- Vegetables like Mushrooms, Broccoli, Cauliflower, and Asparagus – pick your favorites!
- Taco or fajita seasoning, dash of salt, pepper, and you can even add turmeric for anti-inflammatory benefits!
- Greens like shredded lettuce or add some extra vitamins with spinach or micro greens
- Cheese of choice
- Salsa
- Guacamole
Step 1 | Prep Protein. Slice chicken and steak into strips to cook quicker and season with taco/fajita seasoning. Place in ziploc bag and add dash of avocado oil to coat. Shake it up (kids love this part). For tofu, press as much water out as possible then slice and prep as above. For fish, season and place in a ziploc bag with seasoning.
Step 2 | Prep Veggies. Chop vegetables and put in a ziploc bag with seasonings. Store overnight or for up to 2 days in fridge until you want to cook.
Step 3 | Cook. In a big frying pan cook your protein, then remove to cool. Then, in the same pan, cook your vegetables until crispy and tender. While cooking, get your protein of choice ready for taco-building!
Cooking Option 2: Grill it! Put your veggies in a grill-safe pan or foil wrap and place on the grill until tender to your liking. Cook your protein until cooked through.
Step 4 | Build. Put all of your ingredients out and let everyone build their tacos and make summertime memories together!
Longevity isn’t just about living longer; it’s about living better. Committing to regular physical activity can enhance your years’ quantity and quality. Whether you’re just starting or looking to make your exercise routine more consistent, the benefits of staying active are undeniable. So, why not take that extra step today (literally!) and invest in a healthier, longer life?