Adults are recommended to get 150 minutes of moderate intensity aerobic activity each week and should also engage in strength building activities at least two days per week.
Currently, less than 5% of adults engage in at least 30 minutes of physical activity every day and only 33% get the recommended 150 minutes per week. Moreover, less than 20% of adults meet the weekly guidelines for both aerobic and strength building activities. (Source)
Children are recommended to get 60 or more minutes of moderate or intense physical activity per day and should also engage in muscle and bone strengthening activities at least three days per week (some consider these recommendations modest at best).
However, only 33% percent of children are physically active every day and less than 20% of children meet the daily physical activity guidelines for youth. (Source)
For many, the thought of adding physical activity to their day (on top of all of our other responsibilities) is daunting in terms of time alone - we are already over-scheduled and strapped for time. In addition, many of us are burdened by overweight or obesity, poor dietary habits, unfit bodies, lack of energy, chronic diseases and other physical ailments that make physical activity difficult. But with the support of an optimal diet, at least half of the equation can be solved.
Whether you are a fitness newbie or a seasoned athlete, plant-based whole foods can help:
- Provide the nutrition you need to fuel your activity
- Increase energy and endurance to start exercising or to support already established physical activities
- Take your athletic performance to the next level
- Reduce inflammation and joint pain
- Speed recovery
- Improve quality of sleep
Check out the articles below to understand the impact plant-based whole foods
can have on your physical / athletic performance:
Germany's Strongest Man
Patrik is a vegan strongman competitor, strength athlete, and former bodybuilder. He has won bodybuilding championships and set the world record for the heaviest log lift.
Scott has been one of the most dominant ultra-marathoners in the world, winning many of the sport's most prestigious races multiple times, including the Hardrock Hundred (2007), the Badwater Ultramarathon (2005, 2006), the Spartathlon (2006, 2007, 2008), and the Western States 100 Mile Endurance Run (1999-2005).
Champion Mixed Martial Artist
Mac had a fighting career that spanned over 10 years. In 2005 he won the King Of The Cage Lightweight Championship and defended his title four times. He was also the winner of The Ultimate Fighter Season 6.
NFL Defensive Lineman
After suffering from tendonitis and fatigue in the first few years of his NFL career, David decided to switch to a 100 percent plant-based diet in 2014. He quickly lost 40 pounds on his new diet, but gradually got back up to 300 pounds. Now, Carter now says he’s stronger than ever.
Race Car Driver
Leilani drives in the ARCA Racing Series, and previously drove in the Firestone Indy Lights - the development league of IndyCar. Sports Illustrated named Munter one of the top ten female race car drivers in the world.
At the age of 40, Rich completely overhauled his diet and became a dedicated vegan. Only two years later, he participated in the Ultraman race - a 3-day / 320 mile double-ironman distance triathlon. In May 2010, Rich and a colleague completed what they called the EPIC5 CHALLENGE - 5 ironman-distance triathlons on 5 Hawaiian Islands in under a week.
Rich has been featured on CNN and in Men's Fitness Magazine, which named Rich as one of the "25 Fittest Men in the World."
“I truly believe that eating plant-based is a secret weapon for maximizing athletic performance, primarily because it optimizes immune system functionality and significantly expedites physiological recovery from exercise induced stress. For the non-athletic, maximizing athletic recovery is the holy grail of actualizing performance potential. If I could do what I’ve done athletically on nothing but plants in my mid and late 40’s, imagine your own untapped capabilities.” - Rich Roll
The WNY22 is a 22-day plan centered on plant-based whole foods such as fruits, vegetables, grains and legumes (beans, peas, lentils, etc.). It provides the information, resources, and support to guide you through the first steps into experiencing a plant-based lifestyle!