Wellness Pathway #226 The 10-10-10 Plan

Every five years, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services issue revised guidelines for health and fitness. These guidelines include a mix of dietary and exercise recommendations. The latest guidelines were released in January 2005, along with a new food and exercise pyramid, later in the year. You can view and interact with the pyramid at www.mypyramid.gov.

The new dietary guidelines do not recommend a high-protein, low-carbohydrate diet. Instead, they urge people to eat more fiber and less fat by consuming more fruit and vegetables, whole grains, low-fat protein, and fish.

The guidelines also emphasize the importance of daily physical activity. 30 minutes a day of at least moderate exercise is essential to health and wellness. “Essential” means there is no way to be healthy and fit without this level of activity on a daily basis. If your life and work is largely sedentary, if you need to lose weight, or if you need to maintain weight you have already lost, then up to 60 minutes a day may be required.

The prospect of exercising 60 minutes a day is daunting for many people. Indeed, coaching clients often include this among their stated goals and objectives. It may take some rearranging, but most people manage to take the time for exercise once its importance and benefits become clearly known.

Fortunately for those who do not have the ability to exercise for a solid 60-minute block of time, breaking exercise down into 10-minute increments works nearly as well. A brisk 10-minute walk, three times a day, will provide you with the minimum requirement. Do it six times a day (when you wake up, when you leave for work, at lunch, when you get home from work, after dinner, and before you go to sleep), and you’ll be getting all the exercise you need for health and wellness.

Coaching Inquiries: How much exercise do you get each day? Is it easier for you to do it all at one time, or in 10-minute increments? Do you elevate your heart rate when you exercise? How can you make exercise a daily part of your routine?

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

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