The phrase #sweatonceaday is really just a trendy way of saying, “Participate in at least 30 minutes of daily physical activity.” Let’s be honest, sometimes bringing in the trendy phrases to things we know we should be doing can help give us that motivation to get moving. If it works for you - go with it!
The truth is, participating in regular physical activity is important not only for our physical but also mental health and well-being. Challenging yourself to break a sweat means you are pushing your body to a new limit. Sweating is your body’s internal cooling system and is a natural response to an internal rise in body heat. While not all physical activity causes you to break a sweat, sweating can be a good indicator that your physical activity is benefiting cardiovascular health and beyond. Here are a few ways to #sweatonceaday, what new ways will you challenge yourself?
40 minutes high-intensity dancing (think hip hop or Latin dance cardio)
30 minutes jump rope
25 minutes HIIT Training
30-minute cycling class
30 minutes of rock climbing
30 minutes of short bursts on the rowing machine
Swimming laps for 30 minutes. Extra points for a full-body workout all in one!
30-minute full-body kettlebell workout
60 minutes of brisk walking
About one hour of weeding/planting
45 minutes of vigorous play with kids, this way the entire family gets activity in!
35 minutes of tennis
30 minutes of jogging at 5 mph
80 minutes of weightlifting
45 minutes of hot yoga
45 minutes of hiking uphill
25 minutes of stadiums or indoor stair stepper
30 minutes of Tabata (what is this?)
20 minutes of plyometrics (jump training)
20-25 minutes of pushing the lawnmower
*Estimated calorie burn based on a 150-pound woman
Remember, what works for someone else won’t always work for you and your schedule. Your coworker may workout each morning and make it seem easy, but for you 5:00 a.m. may just be too early. That’s perfectly fine! Getting in a sweat session on your lunch break or after work is just as effective. Take a moment to sit down and commit to the challenge, map out each day at the beginning of the week and schedule 30 minutes of activity. This ensures success and eliminates time or schedule conflicts.
Always check with your doctor before starting any new exercise program.
The bottom line is, participating in daily physical activity is important for your heart health, bone strength, stress management and burning energy (aka calories). Other benefits of regular physical activity include:
- Mood enhancement
- Self-esteem boost
- Keeps your body able & fit
- Stress relief
- Improved muscle strength
- Improved joint function
- Boost in creativity
- Improves sleep
- Can reduce back and knee pain
- Reduces the risk of chronic illness
- Improved quality of life
- 2 cups thinly sliced red onion
- 2 teaspoons sugar
- 3 cups fresh sweet potatoes baked and cut into chunks
- ½ teaspoon ground cumin
- 1 (15 ounces) can black beans
- 8 whole wheat flour tortillas
Preheat oven to 350 degrees. Coat a large skillet with non-stick cooking spray and heat over medium-high heat. Add onion and sugar; saute for 5 minutes or until tender, stirring. Reduce heat to medium and continue cooking for 10-15 minutes or until onion is caramelized and deep golden brown. Remove from heat and stir in sweet potatoes, cumin, and black beans, mixing gently. Spoon mixture evenly down the center of each tortilla. Roll up tortillas jelly-roll style and place them seam side down in an oblong casserole dish coated with non-stick spray. Cover and bake 10 to 15 minutes or until well heated and crispy on the outside.
4 servings, 2 burritos per serving
Calories 410, Total Fat: 4.5 grams, Sat 0 grams, Cholesterol 0mg, Sodium 570mg, Carbohydrates 80 grams, Dietary Fiber 17 grams, Total Sugar 10 grams, Added Sugar 2 grams, Protein 14 grams
Recipe from: Holly Clegg, Sweetpotato.org
"Movement is medicine for creating change in a person’s physical, emotional, and mental state.” - Carol Welch