6/1/2011: Start Moving!
Why should you exercise?
Exercise benefits many areas of your life. Not only do you strengthen your muscles, heart and lungs, regular exercise can also lower your risk for cardiovascular disease, type 2 diabetes, high blood pressure and high cholesterol! In addition to the physical health benefits, exercise has been shown to elevate mood and help reduce stress. With all this good news – it is hard not to get out and start moving!
So where do you start?
The American Heart Association and the Centers for Disease Control have provided guidelines on the amount of exercise a person should try to reach. Adults should strive for at least 150 minutes of moderate intensity aerobic exercise weekly. Children should strive for at least 60 minutes of exercise daily. Because of our busy lives, adding 150 minutes of exercise into a weekly routine can seem daunting! But there is good news: Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute increments, which can be just as effective as exercising for 30 minutes continuously. So bring your tennis shoes to work and start by taking a short walk over your lunch break!
How do you know you what qualifies as moderate intensity?
There are several ways to gauge the amount of effort or intensity during an activity. You can use your target heart rate, a perceived exertion scale, or a basic talk test. One of the easiest ways to check your intensity is by using talk test. Research at the American College of Sports Medicine showed people who can talk comfortably during exercise are likely to be working at the appropriate intensity. The Centers for Disease Control states that a person participating in moderate-intensity aerobic activity can talk, but not sing, during the activity.
In which activities should you participate?
You should choose an activity you enjoy, because the best type of exercise is the exercise you will actually perform! Swimming, water aerobics, bicycle riding, walking and dancing are all examples of activities that can be performed at a moderate-intensity level. For persons with joint pain, such as hemophilia, it is important to select an exercise that will allow activity but not cause joint stress.
Check out these sites for more information:
Learn about the IHTC’s Research Efforts
The IHTC conducts many research studies. These studies often benefit the bleeding and clotting disorders communities. After initiating a research study, the research coordinator will invite participation from IHTC patients that meet eligibility requirements and perform necessary follow-up for the duration of each study. The IHTC has been involved in investigational drug studies, alternative treatment method studies and quality-of-life analyses. Some of the studies involve pharmaceutical firms that are in the process of developing more advanced clotting factor replacement products.