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Facts about Fitness for Farmers

May 18, 2015 Comments (8) Views: 7743 FarmFit, Featured

Facts about fitness

How much exercise and what type? We look at the current recommendations.

 

The New Zealand Government’s health website relies on proven science. Here’s a distillation of the facts:

  • Adults should be doing at least 30 minutes of moderate-intensity physical activity at least five days a week. Moderate-intensity exercise is defined as breathing hard but still able to talk (just).
  • If possible, adults should add some vigorous exercise for extra health benefits and fitness. This means breathing so hard you can’t talk.
  • Older adults should also include three sessions of flexibility and balance activities and two sessions of muscle-strengthening activities every week.

 

You can’t take muscles for granted

Muscle loss with aging happens to everyone, unless you fight back with strength training. While muscle loss can begin in your 20s, it really picks up speed after the age of 50.

There are two ways to exercise your muscles:

  • During aerobic exercise, also called cardio exercise, muscles are used well below their maximum strength capacity. The main object of aerobic exercise is to increase heart strength. The more you exercise, the more efficient your heart becomes, so you can work out harder and longer.

 

  • During anaerobic exercise, muscles are used intensely – close to their maximum strength capacity. When you do this kind of training, tiny tears form in the muscles that help them grow bigger and stronger as they heal. Soreness means there are changes occurring in those muscles.

8 Responses to Facts about fitness

  1. Wendi Wolfen-Duvall says:

    Good morning

    I run the Health Education Resource Centre for Hawke’s Bay and would like to know if there are any posters, pamphlets etc around the new campaign for farmstrong as I would like to hold some here for our Rural Farmers.

    Many thanks

    Wendi Wolfen-Duvall | Health Education Resource Coordinator,

    Population Health | Hawke’s Bay District Health Board
    PO Box 447, Napier 4140
    Physical address: 76 Wellesley Road, Napier
    T: ++64 6 834 1815 ext 4162 | F: ++ 64 6 834 1894
    W: http://www.hawkesbay.health.nz
    Te hauora o te matau-ā-māui :
    Healthy Hawke’s Bay
    Tauwhiro Rāranga te tira
    He kauanuanu Ākina

    • Glenn says:

      Hi Wendi, Yes, we’re proud to say we’ve just got our first batch of posters from the printers. We’d be happy to send you some. Keep your eyes on the courier mail in the coming days, as we’ll arrange for these to be sent ASAP this coming week. Cheers, Glenn.

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    • Glenn says:

      Thanks for the kind words. Please do come back and share the ‘live well, farm well’ Farmstrong message.

  3. this post says:

    Hi! Would you mind if I share your blog with my facebook group?
    There’s a lot of people that I think would really appreciate your content.
    Please let me know. Thanks

    • Glenn says:

      Hi there, absolutely. Please feel free to share farmstrong.co.nz with as many people as you want. We also have a facebook page (facebook.com/FarmstrongNZ) and twitter handle (twitter.com/Farmstrong_NZ) where you can join in the conversation too. Thanks.

  4. Jerry says:

    Great stuff. I’m a clinical exercise specialist and here’s some more tips. 1) exercise is like beer – any exercise is good – its just some’s better than others! So do any exercise at all. 2) the 30 min rule is ok but it doesn’t need to be continuous, it can be cumulative – so do more incidental exercise and work based exercise even if its just in 5-10 minute bouts – sometimes it works even better as you have more bouts of calorie burning post exercise oxygen burning of fat) as you recover. So take the stairs, park a couple of kms away from the paddock you’re looking at, and when you have to go to town (god forbid!) park a wee way away from where you need to go and walk. 3) even if physical activity doesn’t have a physiological effect – often a psychological effect is enough. It just helps to get the endorphins flowing and makes life just feel better 🙂 4) Weight (and thus often fitness/well-being) = output (exercise) interacting with intake (what you eat). so you should chip away at both. 5) give yourself a break and don’t be hard on yourself. Cheers all.

    • Glenn says:

      Hi Jerry, thanks for the great tips. Farmstrong is really keen to encourage this type of content, where farmers, growers and the rural community drive and develop their own approach to sustained wellbeing and resilience, based on good advice and support. After all, small changes applied incrementally adds up!

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