Enjoy the Latest CommonHealth Weekly Wellnote

So you want to develop a healthy and active lifestyle, but how do we know if we are exercising vigorously enough to achieve the full benefit of our effort? Try the “Talk Test” to Exercise at the Right Intensity. 

As you are warming up to your activity, the pace of your breath, which correlates to your oxygen usage, will begin to quicken and deepen. In this phase, move slowly enough that you should be able to talk easily and you can reply comfortably with three words to a brief question. Then, pick up the pace until you are comfortably uncomfortable: breathing is heavier, and you can manage to say two words or so. This level of intensity develops your ability to use oxygen efficiently, benefitting overall health.

If you find yourself uncomfortable, unable to catch enough breath to even say one word, your exercise intensity has reached close to your maximum. It won’t be easy to sustain this level of intensity for long.

Aim to spend five to ten minutes warming up in the comfortable zone; ten to 20 minutes in the comfortably uncomfortable zone; and cool down for five to ten minutes in the comfortable zone.

There are many ways and different devices to track intensity, but the most reliable and portable is our breath. So next time you head for an activity session, consider trying the “talk test” and see how your exercise measures up!

Speaking of activity, it’s only right that we provide you with some information that will encourage you to get active this month!! Working collaboratively with the Recreation and Wellness department, Employee Wellness invites you to register your intent to participate in the second annual NOVA Walk Week. It will take place from Monday, September 26 thru Friday, September 30. 

Let’s Get Active, NOVA! 

For questions regarding this week’s communication or the CommonHealth program, please reach out to your respective campus coordinator below:

Alexandria – Kathy Clement  (kclement@nvcc.edu) or Najeeb Baha (nbaha@nvcc.edu)
Annandale – Regina Sanders (rlsanders@nvcc.edu)
Fairfax/College Staff – Dahlia Henry- Tett (dhtett@nvcc.edu)
Loudoun – Sheila Escobedo (sescobedo@nvcc.edu)
Manassas – ThuyTien Ngo-Nguyen (tngonguyen@nvcc.edu)
Springfield Medical Education Campus (MEC):  Beverly Tsikata  (btsikata@nvcc.edu)
Woodbridge – Georgette Harris  (gsharris@nvcc.edu)

Submitted by:
Dahlia Henry-Tett, HR-Chief Wellness Officer, DHTett@nvcc.edu