Your Two Percent Blog

Individuals have different reasons for striving to be healthy. Some may want to be healthy so they have a longer life and more time to spend with their family, others may want to be able to pursue their career goals, or some may even have specific athletic goals. When striving to get your 2%, it is important to know why. We recommend you write down your reasons so you have motivation when you don’t feel like following through with your commitment.

Swimming
Cycling
Yoga
Brisk Walking
Rowing Machine
Elliptical Machine
Hiking
Dancing

We generally consider your 2% as 30 minutes of “physical activity.” Everyone is at a different baseline of health so 2% will be different for different individuals. Ideally, physical activity throughout the week will include aerobic and strength building activities. Aerobic exercise can include activities such as brisk walking, bicycling, and mowing the lawn. Strength training can include activities like rock climbing, heavy gardening, or moving furniture. The important part is to aim to get at least 30 minutes of physical activity a day.

http://www.mayoclinic.com/health/exercise/AN01713
http://www.mayoclinic.com/health/exercise-intensity/SM00113

Here are a few things to keep in mind if you are considering running as a way to get your exercise.

• If you are running to lose weight, your pace makes very little difference in how many calories you burn.
• Although running is known as a high impact sport, it is a myth that running is bad for your knees (assuming you have healthy knees to begin with).
• Running is high impact, so if you are overweight you may be at a higher risk for injury. Consider consulting with your doctor before starting a running program.
• It is very common to do too much, too soon, especially if you are just starting to run. It is generally recommended not to increase distance or intensity by over 10% at a time. Shin splints are a common indicator that you are doing too much, too soon.
• A good way to start running is to alternate between walking and running and phase out the walking as you improve. There are many “couch to 5k” running plans online which can help you get started.

http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=1
http://www.runnersworld.com/running-tips/10-percent-rule
http://www.runnersworld.com/tag/shin-splints
http://www.livestrong.com/article/557639-running-101-a-5k-training-plan-for-beginners/

Everyone knows that regular exercise has numerous physical rewards. Studies have shown that exercise also produces substantial cognitive benefits. Exercise not only improves mood but can be as effective at treating depression as antidepressant medications. Exercise is also attributed to increased creativity and decreased anxiety levels. Consider the positive cognitive effects of exercise next time you think about skipping out on your 2%.

http://www.bu.edu/today/2010/exercise-the-other-antidepressant/
http://bjsportmed.com/content/31/3/240.abstract
http://www.tandfonline.com/doi/abs/10.1080/08917779008248736#.UqAAFMRDvts

30 minutes of exercise is just 2% of your 24-hour day. Go for a walk, throw a ball around with the kids, or even try out that new class at the gym. What’s your 2%?