American Council on Exercise (ACE Fitness)

In our fifth and final blog in a series from our partner, the Lakeshore Foundation, we dive into how thoughtful policy is vital to inclusive and equitable fitness. Read the blog ➡️ https://bit.ly/48mM8rB

 🕺🏻 Enhance Your Fitness with Bone-Strengthening and Flexibility Activities Incorporating bone-strengthening and flexibility activities into your fitness routine is key to maintaining overall health and physical function. 🦴 Bone-Strengthening Activities: Also known as weight-bearing activities, these exercises promote bone strength and growth by applying force to your bones through impact or resistance.  Examples: Running, walking, jumping jacks, weightlifting  Benefits: Increases bone density, reduces the risk of osteoporosis, and strengthens muscles 🧘 Flexibility Activities: Flexibility exercises, or stretching, enhance your joints' range of motion, making daily movements easier and reducing the risk of injury.  Examples: Stretching, yoga, Pilates  Benefits: Improves mobility, reduces muscle tension, and supports overall flexibility  Incorporating these activities into your routine ensures a balanced approach to fitness, helping you stay strong, stable, and flexible. 💡 Want to learn more? See the full guide here: https://bit.ly/4h9j5f5

🏃♀️ 🏋️ The Benefits of Aerobic, Muscle-Strengthening, and Balance Activities Aerobic and muscle-strengthening activities are key components of a well-rounded fitness routine, each offering unique benefits for your health. ❤️ Aerobic Activity: Also known as cardio or endurance exercise, aerobic activities involve sustained movements of large muscle groups, getting your heart rate up and improving your cardiovascular health.  Examples: Brisk walking, swimming, running, cycling  Benefits: Enhances heart and lung function, boosts endurance, and supports weight management. 💪 Muscle-Strengthening Activity: Also known as resistance or strength training, these activities focus on building muscular fitness by challenging your muscles with weights or resistance. Examples: Weightlifting, bodyweight exercises, resistance band workouts  Benefits: Increases muscle strength, improves bone density, and boosts metabolism. 🤸 Balance Activities: These exercises help improve your stability by enhancing your ability to resist external and internal forces, reducing the risk of falls.  Examples: Standing on one leg, walking backward, using a wobble board  Benefits: Improves coordination, stability, and fall prevention Incorporating both aerobic, muscle-strengthening, and balance exercises into your routine is essential for overall health and fitness. 💡 Want to learn more? See the full guide here: https://bit.ly/4dP7Llp

Our latest blog post shares a quick, bodyweight workout perfect for when you are traveling or short on time. You could even use it as a mid-day #deskbreak! Get the workout here ➡️https://bit.ly/4e0xCXm

❓Does body weight exercise count as strength training? ACE's Nicole Thompson spoke with Well+Good to answer this very question. Read the article and learn the answer here ➡️ https://bit.ly/3AbsWQH

 🏃♂️ Are You Getting Moderate-Intensity Physical Activity?  The Physical Activity Guidelines for Americans suggest aiming for moderate-intensity activity, but how can you tell if you're there? Two Simple Ways to Gauge Your Intensity: 🗣️ Talk Test:  Light Intensity: You can sing while being active.   Moderate Intensity: You can talk comfortably but not sing.  Vigorous Intensity: You can only say a few words without pausing for breath. Ratings of Perceived Exertion (RPE): Use a scale of 0-10. Aim for a level of 3 to 4, which should feel “moderate” to “somewhat hard.” Stay active and monitor your intensity to get the most out of your workouts! 💡 Want to learn more? See the full guide here: https://bit.ly/3Y2vPeB

ACE Scientific Education Content Manager, Christopher Gagliardi, recently spoke with Well+Good about kickboxing and its strength training and cardiovascular benefits. If you have ever been curious about this workout type, see what Chris has to say about it in this article ➡️ https://bit.ly/4f5ClIq

Dive into the updated American Council on Exercise (ACE Fitness) Impact Report for the Fiscal Year 2022-2023. Discover the milestones, initiatives and achievements that have shaped our journey toward a healthier and more active world. Explore the report here: ACE (acefitness.org)

📕 Understanding the Difference: Physical Activity vs. Exercise, Sedentary Behavior vs. Physical Inactivity The terms physical activity and exercise, and sedentary behavior and physical inactivity are often used interchangeably, but they have distinct meanings: Physical Activity: Any movement that requires energy, like cleaning, cooking, or leisurely walks. Exercise: A specific type of physical activity that is planned, structured, and done with the goal of improving fitness—think exercise classes, weightlifting, or swimming. 🧐 In other words, all exercise is physical activity, but not all physical activity is exercise. Sedentary Behavior: Low-energy activities such as sitting, lying down, or desk work.    Physical Inactivity: Not meeting the recommended levels of physical activity, like doing too little exercise. To put it simply: Sedentary behavior = sitting too much. Physical inactivity = not moving enough. 💡 Want to learn more? See the full guide here: https://bit.ly/3Y89Djm

On #WorldMentalHealth Day, let's emphasize the profound connection between mental and physical well-being. Engaging in regular physical activity not only benefits our bodies but is a powerful tool for maintaining good mental health. Check out this blog to learn more about the benefits of exercise on mental health ➡️ https://bit.ly/3WmsnMQ