What is Movement?

Movement is simply defined as changing locations or positions. Physical activity is any bodily movement produced by skeletal muscles that requires energy expenditure. So what would qualify as physical activity?  Walking, biking, yoga, running, swimming, tai chi, hiking, gardening, home improvement, cleaning, yard work, helping a neighbor move, sports, playing with your kids/grandkids, weightlifting, Pilates, kayaking, canoeing, paddle boarding, dancing, and skateboarding are just a few!  Physical activity can be done anywhere and is so often low cost or free to do!

Benefits of Regular and Adequate

Levels of Physical Activity:

  • reduces the risk of high blood pressure, coronary heart disease, stroke, diabetes, breast and colon cancer, depression and the risk of falls;
  • improves bone and functional health;
  • burns calories and helps with energy balance and weight control!

Dangers of Physical Inactivity

Physical inactivity has been identified as the fourth leading risk factor for global mortality (6% of deaths globally). Moreover, physical inactivity is estimated to be the main cause for approximately 21–25% of breast and colon cancers, 27% of diabetes and approximately 30% of ischemic heart disease.

Recommended Amount of Physical Activity

  • At least 1 hour of moderate to vigorous intensity physical activity daily.
  • This time can be broken up through the day (ie, 2-30 minute sessions or 3-20 minute sessions).
  • Participating in physical Activity more than 60 minutes provides additional health benefits
  • Most of the physical activity should be aerobic or cardiovascular in nature but activities that strengthen the muscle and bone such as jumping, running, and various games should be performed at least 3 times a week.
  • At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic/cardiovascular physical activity during the week
  • Aerobic/cardiovascular activities should be performed for at least 10 minutes at a time.
  • Increasing time of aerobic/cardiovascular activity will provide additional health benefits
  • Activities that provide muscle-strengthening should be done 2 or more days a week
  • At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic/cardiovascular physical activity during the week
  • Aerobic/cardiovascular activities should be performed for at least 10 minutes at a time.
  • Increasing time of aerobic/cardiovascular activity will provide additional health benefits
  • Individuals with poor mobility should perform activities to enhance balance and prevent falls 3 or more days a week
  • Muscle strengthening activities should be done 2 or more days a week
  • When the recommended amount of physical activity cannot be performed due to health conditions, participants should be as physically active as the condition allows

Modalities of movement

  • Aerobic/Cardiovascular – improves heart and lung performance
  • Strength – stronger muscles to support and protect your body
  • Flexibility – muscles can move safely in a larger range of motion again protecting the body from injury and joint discomfort
  • Balance – using both strength and stability to protect the body from falls

Information and Links About Movement

Dummy (all closed)
Directory of Local Classes and Gyms
Directory of Local Trails and Bike Paths
Free Activity Clubs in the Area

If you know of any classes or clubs in the area, please let us know!

Calories Burned Calculator (covers an array of activities)

Seminars/Activities

(dates and times to be determined)

  • Our Amazing Anatomy!
  • Incorporating movement at sedentary jobs
  • Mindfulness hikes
  • River/beach/road cleanup
  • Canoeing/hiking adventures w/ lectures and healthy lunch
  • Couch to 5k training for beach run
  • The Health Quest 100 mile challenge – 2 months to walk/run 100 miles
  • Free monthly Intro to designated activity

Apps for Your Movement Journey

 If there are any you love, please let us know

HealthQuest Lead Ambassador – “Movement”

Lauren Dietrich – Lauren@healthquest4you.com