hi everyone!! I'm baaaaack. I've been studying hard and working toward my MSc in Nutrition, Physical Activity and Public Health at the University of Bristol, England. Now that lectures have concluded, all that stands between me and the finish line is my 15,000 word dissertation. (ah!!) I didn't think it was possible, but I am even more passionate about fitness and nutrition than before, so get ready. I'll be relaying to you everything I've learned this past year relating to wellness and public health. 


first up, physical activity!!! I can't stress enough how important it is to move your body. whether that's actively commuting (leave your car in the garage - take your bike), or hitting the gym after work each day, just make sure you get up off your bum and move it!! 


I'm glad to be back. here it goes...

What is physical activity?
According to the UK Department of Health 'Start Active, Stay Active' report, Physical activity includes all forms of activity, such as everyday walking or cycling, active play, work-related activity, active recreation (such as working out in a gym), dancing, gardening as well as organised and competitive sport. 

Physical inactivity is the fourth leading risk factor for global mortality (accounting for 6% of deaths globally).  

Physical Health:
Engaging in 30 minutes of moderate-to-vigorous intensity physical activity on at least 5 days a week helps to prevent and manage over 20 chronic conditions (coronary heart disease, stroke, type 2 diabetes, cancer, obesity, mental health problems and musculoskeletal conditions, etc.)
Mental Health:

Physical activity can reduce the risk of depression, dementia and Alzheimer’s. Physical activity can also enhance psychological well-being, by improving self-perception and self-esteem, mood, sleep quality, and by reducing levels of anxiety and fatigue. 

Recommended Guidelines:

ADULTS (19–64 years)

1. Adults should aim to be active daily. Over
a week, activity should add up to at least
150 minutes (21⁄2 hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.

2. Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous intensity activity.

3. Adults should also undertake physical activity to improve muscle strength on at least two days a week.

4. All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

Type of activity	Examples
Moderate intensity:	Brisk walking, bike riding, dancing, swimming, active travel
Vigorous intensity:	Running, playing sport, taking part in aerobic exercise classes, using cardiovascular gym equipment
Muscle strengthening:	Weight training, working with resistance bands, carrying heavy loads, heavy gardening, push ups, sit ups

Physical Activity Examples:

- walking (2mph), light intensity, burns 75 calories 

- walking (4mph), moderate intensity, burns 150 calories 

- cycling (10-12mph), moderate intensity, burns 180 calories

- cycling (12-14mph)/swimming (50 yds/min), burns 240 calories 

- tennis (singles), vigorous intensity, burns 240 calories 

- running (6mph - 10 minute mile), vigorous intensity, burns 300 calories 

- running (8mph - 7.5 minute mile), vigorous intensity, burns 405 calories

** calorie expenditure is based on a 130 pound person, maintained for a 30 minute interval



CHALLENGE: give up the gas guzzler at least once this week and try active commuting. walk to the grocer down the street or bike to work. taking public transportation counts as active travel too! give the bus a go. 
xx