HR News

Nutrition, Hydration, and Motivation for Staying Motivated with an Exercise Plan 

With any exercise program, proper nutrition and hydration strategies are key to fueling your body for proper performance. Below are resources to aid in determining nutrition and hydration choices that will aid your performance and help you reach exercise and/or body composition goals.   

• ACSM’s Protein Intake for Optimal Muscle Maintenance: Protein intake should average between 10-35% of a person’s daily intake and provides amino acids needed to maintain and build skeletal muscle. Protein sources include nuts, eggs, legumes, chicken, pork, beef, tofu, and milk products.  
• Matching Carbohydrate Intake with Activity Level: Carbohydrates often get a bad rap, despite being the body’s preferred energy source. Daily carbohydrate intake should focus on complex carbohydrates such as whole grains, fruits and vegetables, while limiting simple carbohydrates such as candy and cakes. 
• Hydration is Key! Our body is made of 60-70% water. Therefore, consuming water will enhance all bodily functions, including performance during physical activity.  Don’t love water? Check out the Rev Your Bev resource which includes a Drink Profiler quiz and creative ways to enhance the flavor profile of your water.    

Along with effective nutrition and hydration strategies, staying motivated can prove to be difficult when trying to balance busy home and work schedules. The American College of Sports Medicine recommends the following tips:

• Choose an activity that you enjoy! Don’t start a program that causes mental or physical distress. From dancing, to walking, to water activities, to hiking, the options are endless for getting your body moving.
• Set realistic expectations for how soon you will achieve your fitness and health goals. SMART goals will help you stay focused by highlighting the small achievements to reaching your final goal.   
• Focus on the mental health benefits of movement. Get moving and enjoy the endorphins!
• Plan ahead and fit daily movement into your day. Remember, it can be in 10-minute increments.  
• Grab a friend or accountability partner to join you. Exercising together can maintain motivation and improve social well-being.
• Have fun and enjoy the benefits of an improved quality of life! 

This week marks the halfway point of the Mason Miles walking challenge! There are just three weeks left to complete 125 miles for a chance to win prizes. As you accumulate steps/miles through any activity of your choosing, here are a few resources that may be helpful in your movement journey: 

Best Fabric Types for Exercise

Choosing wicking and breathable clothing, which allows for full range of motion is essential for physical activity. This CNET article reviews the pros and cons of various fiber types recommended for exercise. 

Perfecting Your Walking Technique

Proper form and technique will aid in your walking efficiency as well as minimize the potential for injury, according to Harvard Medical School.

Hal Higdon’s 5K Walking Plan

Are you interested in walking a 5k or even a half marathon? Runner Hal Higdon’s free plans offer suggestions on daily walking mileage and intensity to aid in reaching your goals.

America Walks

America Walks offers a guide to finding walking groups in each state, as well as a variety of resources and programs which promote mobility for all.  

Free BurnAlong App

Mason faculty, staff, and students receive a free BurnAlong app membership for access to wellness and fitness classes. Register today! 

Join the Mason Miles walking challenge and reap the benefits of walking! According to the American Heart Association, getting 150 minutes of moderately-paced walking per week can earn you the following benefits: 

• Improved blood pressure, blood glucose, and cholesterol levels (potentially decreasing your risk of lifestyle diseases including heart disease, stroke, and type 2 diabetes)
• Improved mental and emotional well-being, with a reduced risk of depression
• Enhanced memory and reduced risk of dementia 
• Increased bone strength, meaning decreased risk of osteoporosis
• Improved sleep patterns

150 minutes a week is just 30 minutes a day, five days a week. Don’t have 30 minutes all at once? No problem! Research shows that 10-minute bursts of activity in your target heart rate range can reap the equivalent health benefits.  

The Faculty and Staff Engagement Team encourages you to take breaks throughout your day, whether working in the office or remotely, to support well-being. Set-up a walking meeting or just head out alone for a mental break. Either way, your body and mind will thank you!