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The State of Obesity reported in 2018 that adult obesity rates now exceed 35% in nine states, 30% in 31 states, and 25% in 48 states. The science of weight loss reveals that exercise, along with nutrition and sleep, is vital for losing weight and overall well-being. However, Americans are not getting enough exercise; TIME recently reported that, according to the new NCHS report which drew on five years of data from the National Health Interview Survey, only about 23% of adults ages 18 to 64 are both getting enough exercise and completing muscle-strengthening activities weekly. Another 32% completed one but not both, and almost 45% did not hit either benchmark. A 2018 article from The Guardian reported that, of 4,520 children studied, “half the kids were getting enough sleep, 37% remained within the screen time limits, and only 18% met the physical activity recommendation.”

There are many benefits of physical activity. By applying some fun social activities into one’s daily life, people can apply the science of exercise and reap the rewards of a healthier lifestyle.

Health-Related Benefits in the Science of Exercise

Physical activity is one of the most important things that people can do for their health, according to the Centers for Disease Control and Prevention. Their findings provide more detail on the benefits of physical activity:

• Helps control weight: For weight management, people vary in how much physical exercise they need. A good standard for many people is about 150 minutes of moderate-intensity activity a week. More is needed to lose weight and keep it off.
• Reduces the risk of cardiovascular disease: Meeting the 150-minute standard of activity reduces the risk of heart disease and stroke, the two leading causes of death in the United States. Exercise can also reduce blood pressure and improve cholesterol levels.
• Lessen the risk of type 2 diabetes and metabolic syndrome: The risk of type 2 diabetes and metabolic syndrome is reduced with physical activity.
• Cut down the risk of some cancers: Research shows that physically active people have a lower risk of colon cancer, and in women, breast cancer. Some research indicates the same for endometrial and lung cancer.
• Strengthens bones and muscles: Exercise can slow the loss of bone density that comes with age. It also helps with arthritis.
• Improves mental health and mood: Physical activity keeps thinking, learning, and judgment skills sharp as people age. It also reduces the risk of depression and helps improve sleep quality.
• Enhances ability to perform daily activities and prevent falls: Physical activity helps people, especially middle-aged and older adults, do everyday tasks like climbing stairs, grocery shopping or playing with children.
• Increases Chances of Living Longer: Exercise and physical activity reduces the risk of dying at a young age from the leading causes of death. It doesn’t require high amount of activity or exercise.

Exercise Guidelines

The President’s Council on Sports, Fitness & Nutrition (PCSFN) recommends that children and adolescents get 60 minutes or more of physical activity each day. They should have vigorous-intensity physical activity at least three days a week and they should include muscle- and bone-strengthening activities at least three days a week. Adults should get at least 150 minutes of moderate-intensity aerobic physical activity each week, of at least ten minutes at a time. Strengthening activities, such as push-ups, sit-ups, and lifting weights should be performed at least two days a week. Three types of exercise to include are:

• Aerobic: Moderate exercise includes casual biking, brisk walking, water aerobics, and ballroom dancing. Vigorous activities include running, swimming laps, basketball, and jumping rope.
• Muscle-strengthening: Activities include lifting weights, push-ups, sit-ups, and working with resistance bands.
• Bone-strengthening: Activities include tennis, running, jumping rope, and basketball.

Expand Your Knowledge of Wellness and Exercise Science

Develop a greater understanding of kinesiology, exercise physiology, movement science, fitness, and wellness with Concordia St. Paul’s online Bachelor of Arts in Exercise Science. Enjoy small class sizes with a personal learning environment geared toward your success, and learn from knowledgeable faculty who have industry experience.

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There will always be a need for professionals in exercise science. Across small businesses, resorts and hotels, hospitals, and other companies, health promotion services are increasing. This has led to an expected increase in exercise science jobs. For example, according to the Bureau of Labor Statistics, employment of athletic trainers is expected to grow 19% from 2018 to 2028. Other in-demand careers that benefit from an exercise science degree include coaching, rehabilitation, and personal training.

But how do you start utilizing your education? We have some helpful tips that can impact your future when you are seeking one of the many exercise science jobs after graduation.

5 Tips to Leveraging Your Education

Thanks to the ability to study online, you can pursue an internship or job in exercise science while you earn your degree. We have compiled some things to keep in mind while you pursue that goal in Minnesota:

Build Your Network: Networking is a crucial aspect of an internship or job search. According to Business Insider, 70% to 85% of jobs are filled without ever being advertised. This stat highlights the importance of having connections, as they can easily lead to the next step in your career. To build connections, you should take advantage of LinkedIn and social networks. You can also connect with friends and family members, the staff at Concordia University, St. Paul, and other resources to expand your network. Proactively nurture and grow your network to see the results.

Consider Internships: An internship can give you valuable experience for your résumé, enhance your network, and lead to a rewarding career. It can also allow you to “try out” certain careers in the dynamic exercise science industry if you’re unsure of which profession to pursue. There are plenty of internship opportunities across the state that will help you grow your career.

Look at Gyms and Companies: Looking for a job? There is no shortage of gyms, clubs, and companies across Minnesota that might be hiring for your specialty. For example, Life Time has 28 clubs in Minnesota. Look at the websites of local organizations to find an exciting career opportunity for you.

Join a Professional Association: With a professional association, you can gain access to a job and internship opportunities, a way to grow your network, and other paths to advance your career. For example, if you are interested in personal training, you could join the National Exercise Trainers Association (NETA), which is based in Minneapolis. Finding the appropriate professional association represents a natural and rewarding step for your career.

Watch the Job Sites: From local resources such as City of Minneapolis Jobs to the array of national sites such as Indeed, Monster, and CareerBuilder, job websites will help you target postings in your career and geographical area. Bookmark your favorites, set up alerts, and follow through on job opportunities that fit your interests and needs.

Take the Next Step Toward an Exercise Science Job

To put you on the right path toward a career in exercise science, pursue a bachelor’s or master’s degree in the field. At Concordia University, St. Paul, our fully online Bachelor of Arts in Exercise Science prepares you for careers such as a coach, athletic trainer, personal trainer, or sports nutritionist. You can attend classes on your own schedule and study when it’s most convenient. If you already have a bachelor’s degree — or would like to enhance your career opportunities — you can take a look at our fully online Master of Arts in Exercise Science degree.

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Post-workout nutrition is a topic that tends to be overlooked, and it is important to know the benefits of giving your body what it needs to recover. After an intense workout, your body needs to be refueled. When you don’t replenish your body, it can leave you feeling fatigued and stall the recovery process. When you don’t restore what you have lost, it will put your body at risk of further damage during your next workout.

That being said, here are the do’s and don’ts when it comes to consumption after workouts.

Post-Workout Nutrition: The Do’s

1. Fuel Your Body with Protein

Protein fuels your body with amino acids to repair muscle proteins that are broken down during your workout. Stick with lean proteins such as antibiotic-free chicken, wild-caught fish, and occasionally a lean cut of grass-fed beef. If you don’t have a lot of time to refuel after your workout, quick fixes like eggs, almonds, and cottage cheese are great options.

2. Increase Your Glycogen Intake

During high-intensity workouts, your body becomes depleted of glycogen, a polysaccharide. When you eat carbohydrates, your body releases insulin, which takes glucose from the blood and stores it as energy in the cells and muscles. When the body gets excess fuel, the glucose molecules are linked together to form glycogen.

It is said that after about 20 minutes of high-intensity workouts, your muscles will become depleted of glycogen storage. When you are unable to finish that last rep, your glycogen has become exhausted. Eating carbs promotes insulin secretion, which in turn promotes glycogen synthesis. The release of insulin is more proactive when carbs and protein are eaten together.

3. Eat the Right Kind of Carbs

Not all carbs are created equal, however. There are whole carbs and complex carbs. 

Whole carbs are in their natural form and contain fiber that helps the body regulate its use of sugar. An example of these would be sweet potatoes, fruits, vegetables, beans, and whole grains. 

Refined carbs are processed and stripped of fiber. Examples of these are white bread, white pasta, fruit juices, and white rice. Refined carbs cause major spikes to blood sugar levels in our bodies, which initially give energy but then cause us to crash shortly and crave more sugar. Do fill up on the right kind of carbs.

4. Satisfy Your Meal with Healthy Fats

Good sources of fat in small amounts are also an important factor after workouts. A small amount of fat will help you feel satisfied with your meal and stay full for longer periods of time. There are good fats and bad fats, so it is important to make sure you are getting it from the right source.

Bad fats are called saturated and trans fats, and when eaten in excess, they have been shown to increase blood cholesterol levels and LDL levels. Saturated fats should be eaten sparingly. Examples of saturated fats are processed meats like salami and bacon, as well as dairy products like milk and cheese. Trans fats should be avoided at all costs. Trans fats are in foods that contain partially hydrogenated vegetable oils. Some examples of these are fried foods, like doughnuts, French fries and most fast foods, vegetable shortenings, cookies, and processed snack foods.

Good fats are monounsaturated or polyunsaturated. They are shown to lower cholesterol levels and reduce the risk of heart disease. Some examples of healthy fats are avocados, nuts, chia seeds, and fish.

Post-Workout Nutrition: The Don’ts

1. Stay Away from Unknown Ingredients

When it comes to the foods you do not want to eat after workouts, it can get confusing. Here is a rule to consider: If you don’t know what the ingredients are, you shouldn’t eat it. Most things that are packaged are usually processed and full of sugar, along with other preservatives. If you do eat something processed, be sure to check out the list of ingredients. If you don’t understand more than three of these ingredients, avoid it altogether.

2. Don’t Eat Spicy Food

Spicy foods are also best to avoid after workouts. Foods that are prepared with hot spices like chili peppers or cayenne contain a potent ingredient known as capsaicin, which is an irritant to our bodies. Spicy food stimulates the digestive system and can cause heartburn and digestion issues, especially after your body has used up energy during a workout. Your body is trying to repair itself, which is why it’s important to choose foods that are easy to digest.

3. Avoid Unnecessary Sugars

Stick to real, whole foods like fruits, vegetables, nuts, seeds, and clean, antibiotic- and hormone-free meats. Lots of sports drinks, energy bars, and protein shakes have hidden ingredients that aren’t helpful in the recovery process. They can be very deceiving since they are marketed toward athletes, yet most of them are loaded with unnecessary sugars, making them a poor option post-workout.

4. Skip the Alcohol

Alcohol is a big NO after workouts. It might sound fun to grab a celebratory drink after crushing it at the gym, but alcohol slows down the repair process of exercise-induced muscle damage by inhibiting the production of certain hormones that are used to help, like testosterone. Alcohol is also a diuretic, so when you are already dehydrated after a workout, this will only delay the recovery process more.

Learn More Best Practices

Ultimately, what you eat really plays a huge role in your recovery time after workouts, as well as your overall well-being. Listen to your body, and with trial and error, you’ll find out what makes your body thrive. There is no specific diet or superfood that is right for everyone, so be sure to do your own research and find out exactly what works best for you so that you can continue to successfully fuel your body while maintaining an active and healthy lifestyle.

CSP Global’s Exercise Science Degrees

Take your knowledge of health and wellness to the next level with an online degree from CSP Global. CSP Global’s online bachelor’s in exercise science program focuses on kinesiology concepts in human movement, exercise, and management. Upon graduating, you’ll be prepared for positions in coaching, health and wellness education, personal training, rehabilitation sciences, and more.

CSP Global also offers an online exercise science master’s degree program that is designed to advance the skills and knowledge of current and future exercise science professionals. Utilizing a combination of theoretical inquiry and practical application, students gain insight regarding exercise testing and prescription within diverse populations.

Because of the convenient online format for both programs, you can earn your degree on a schedule that fits into your busy life.

Get started with CSP Global.

This blog post was written by guest contributor Sarah Hart of You Cook Beautiful. Sarah is a recipe developer and blogger in Grand Rapids, Michigan. You can follow her on her Instagram @youcookbeautiful.