2 years, 2 months ago-
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Hi everyone- I have uploaded a newly edited CARE Step 8: Physical Activity – Stress Management Part 1 which reflect the most recent 2018 guidelines (these are reviewed and updated every 10 years).
The most notable changes from the 2008 guidelines include:
- The number of confirmed health benefits from activity has increased significantly. In 2008, the focus was primarily on disease prevention aspects of activity (results that often took months or years to achieve). However, in 2018 the IMMEDIATE benefits of exercise were established. These include better quality sleep, better regulation of anxiety, better quality of life (physical, emotional, and mental health), and better physical functioning during everyday tasks (less risk of falls, more energy, and more strength for basic things like climbing stairs and carrying groceries).
- The need to be active for at least 10 minutes at a time for it to count as health-enhancing activity has been eliminated. In 2018, there was no proof that this minimal 10-min bout provided any additional benefit. EVERY minute counts.
- The total number of minutes recommend to be active for our Level 2 activity group changed from “150 minutes” to “150-300 minutes”. 300 minutes had been considered “highly active” in 2008, however, in 2018 there was enough evidence to support encouraging everyone to get well into a greater than 150-minute range. With this being said, remember from above that EVERY MINUTE COUNTS. Though there are significant health benefits at these higher ranges, benefits begin with every minute of activity. If you have “one of those weeks” that you know you are going to miss your target of 150 min or more, still get as many as you can! 30 min, 75 min, 100 min… all are purposeful!
- The 2018 guidelines formally address the monstrous health risk of “sedentary behavior”. Goal number 1 is to reduce sedentary behavior (which we do in CARE with our intention to get up and move every hour). Then, focus on health-enhancing minutes.
There is a lot of good stuff in this step… including specific biological ways that stress “gets the very best of you”. Once you read it, let’s talk about it. Challenges, goals, ideas… I’d love to talk through them with you.
Our bodies were designed to move (even with chronic conditions and disability as the 2018 guidelines emphasize). Let’s do it together.
Download Updated Step 8:
- The number of confirmed health benefits from activity has increased significantly. In 2008, the focus was primarily on disease prevention aspects of activity (results that often took months or years to achieve). However, in 2018 the IMMEDIATE benefits of exercise were established. These include better quality sleep, better regulation of anxiety, better quality of life (physical, emotional, and mental health), and better physical functioning during everyday tasks (less risk of falls, more energy, and more strength for basic things like climbing stairs and carrying groceries).
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@Whoa! This is really good stuff, Mrs. Rose. I’m guessing you’re referring to the 2018 CDC “Physical Activity Guidelines”? If so, I’ve download it from their website and will put this next on my reading list. I see that this is “Step 8” and I’ll have to backtrack a bit, so I have my work cut out for me. LOL
I’ve been focusing mostly on Benedictine fasting regimens right now, as described by Br. Adalbert de Vogue, but that’s mostly because I can’t really move much yet. And, of course, I’ve been working on improving my nutrition for when I do eat. But I sorely miss being able to hike and hit the gym. And after 18 months of not being able to do so, the destructive results of not exercising, as you rightly warn about in the thread, are something I suffer terribly and continuously.
Thank God I found Benedictine Care! My head is swimming with information right now and I’m struggling with the anxiety of “too many good options”. Which is a lot better than its inverse, so I’m not complaining. LOL
Reviewing these Forum threads is as fun as it is rewarding. Cheers!
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Hi Jim- This is referring to the 2018 Physical Activity Guidelines for Americans, Second Edition by the US Department of Health and Human Services. Links and copies of guidelines are provided within CARE Step 8 of the core program.
Here’s the reason that the guidelines aren’t provided until Step 8: decreasing sedentary movement first, just getting up in short increments throughout the day (about 2 min/hour as a guideline) is most important. This is where we start in both CARE Step 1 and Benedictine CARE Chapter 1.
The second reason the full guidelines aren’t introduced until Step 8 is because getting consistency with dietary patterns, getting organized in the kitchen, and how you’ll meal plan/prep is the more valuable use of time initially. Many jump into taking the extra hour they have for health each day and putting it into exercise only to not have a balanced meal ready after the activity.
Another benefit of introducing more activity later, after decreasing sedentary hours, is to reduce the risk of injury. That can derail the most motivated of hearts. Carrying extra weight on your body frame is a form of resistance and cardio training. The impact on joints can be severe if activity is increased too quickly.
I strongly recommend being gentle and going slowly- with all changes. The body loves slow incremental change. So does the mind… and so does the spirit. Do “some” and then if you have extra time, “turn towards” for a little longer. Remember in Benedictine CARE our goal is first to increase our ability to listen and hear our inner wisdom so that they guide us now (not our mind controlling the process). I hope you are finding this to be your experience. :)
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Good, so you heard the strong warning in there (if we use admonishment as a warning and not reprimand!) :)
My experience confirms this is a real possibility for many. And I have sat with the sunken hearts of many as they dealt with the pain and limitations of new injuries from pushing too fast. Listen to your inner wisdom, it will guide you for what is right for you. (if you hear “musts” or “shoulds” or “do betters”, there might be shadow voices leading)
With that said, it seems you are listening to wisdom. I’ve enjoyed your updates sprinkled in various threads about your progression over these past days since enrolling. I can sense the growing strength you are experiencing through your voice. Thanks for sharing those experiences with us!
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