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19 SHAW MEDIA Sauk Valley Weekend / shawlocal.com/sauk-valley • Saturday, January 13, 2024

HEALTH & FITNESS Exercise guidelines for adults A physically active lifestyle has been linked to a host of health benefits, including a reduced risk for various chronic diseases and a longer, healthier life.

The U.S. Department of Health and Human Services notes that moving more and sitting less benefits people regardless of their age, sex, race, ethnicity, or even current fitness levels.

Whether they’re adapting to a more physically active lifestyle, already physically active or somewhere in between, individuals can benefit from recognizing the latest physical activity guidelines from the DHHS.

ADULTS The DHHS notes that substantial health benefits can be gained when adults do between 150 and 300 minutes of moderate-intensity aerobic activity each week or between 75 and 150 minutes of vigorous aerobic activity each week. The DHHS notes that aerobic activity, which can include walking, running, cycling, and hiking, among other

activities, should be spread out over the course of the week. In addition to aerobic activity, the DHHS urges adults to do muscle-strengthening activities of moderate or greater intensity on two or more days per week.

OLDER ADULTS The DHHS recommends older adults adhere to the same guidelines as younger adults but take some additional steps as well. Older adults are urged to incorporate multicomponent physical activity that includes balance training into their fitness regimens. The DHHS also advises older adults to determine their level of effort for physical activity relative to their fitness level. It’s also recommended that older adults with chronic conditions discuss their ability to engage safely in regular physical activity with their physicians. Vigorous- and even moderate-intensity exercise may not be possible for some older adults with existing conditions.

Routine physical activity can help adults and

older adults live longer, healthier lives. Adults of all ages are urged to speak with their physicians about safe ways to become more physically active. HW241599

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HEALTH & FITNESS How cherries benefit your body The first image to come to many people’s minds when they think of cherries may be one of these tiny stone fruits sitting atop an ice cream sundae.

That’s an undeniably appealing image, but cherries are more than just a must-have sundae topping.

Nutritious and delicious, cherries may find their way into even more people’s diets once people recognize the many ways cherries can improve overall health.

• Cherries and blood sugar: The American Diabetes Association notes that cherries can help people with diabetes control their blood sugar levels. The glycemic index (GI) is a system that rates foods which contain carbohydrates, and foods with a low GI rating slowly release glucose into a person’s blood. Cherries have a low GI and can help anyone living with diabetes manage their blood sugar more easily.

• Cherries and inflammation: Cherries are rich in antioxidants, which means they boast similar anti-inflammatory properties to fruits such as blueberries.

Vitamin A, vitamin C and vitamin E are antioxidants present in cherries, and the Cleveland Clinic notes that one study found that consuming 45 cherries per day can reduce inflammation brought on by free radicals. However, anyone considering consuming so many cherries is urged to speak with their physician first, as individuals with sensitivity to salicylates could suffer gastrointestinal issues from consuming cherries.

• Cherries and sleep: The Sleep Foundation reports that studies have found that consuming tart cherry juice can promote a better, more restful night’s sleep. Tart cherries are a rarity in that they are one of only a handful of natural food sources of melatonin, a hormone that is secreted at certain times of day to facilitate the transition to sleep. The Cleveland Clinic adds that cherries also contain serotonin, which helps the body make melatonin, and tryptophan, which helps the body produce serotonin. A small glass of tart cherry juice after dinner may help people sleep better.

• Cherries and arthritis and gout: The Arthritis Foundation® reports that studies have found that cherries may help to alleviate joint pain in people with osteoarthritis and lower the risk of flare-ups in individuals with gout. Some people with arthritis look to non-steroidal anti-inflammatory drugs (NSAIDs), such as Advil®, to alleviate the pain associated with their conditions. The Arthritis Foundation® reports that some researchers have compared the anti-inflammatory benefits of cherries with those provided

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