Athletics & Community Blog

Athletics & Activities Blog – December 18

300 Minutes of Exercise…Per Week!

When I was a child, I remember a teacher telling me that we needed to get 20 minutes of exercise three times per week in order “stay fit” (a relative term, I know).  As a young adult, I remember hearing the recommendation that adults get at least 30 minutes a day, three times per week.  The announcement was such a big deal at the time.  Obesity in the US was on the rise and the American Dietetic Association (ADA) was trying to get the message out that exercise (as well as a good diet) was necessary to combat the epidemic.

I’m sure the numbers have changed numerous times over the past 25 years, but this week I was reading that recent studies show that, in order to lose weight, adults need at least 300 minutes of exercise per week.  That’s one hour per day, six days per week.  (Again, this is to lose weight, not just maintain current fitness.)  That 60 minutes of exercise each week that my teacher recommended has now tripled.

What I was struck by as a child and a young adult, and what still interests me today, is that the government (and scientists) have an obligation to tell people they have to get up and move around. It doesn’t come naturally to everyone and our diets in recent decades have been overwhelmed by simple carbohydrates (aka sugar).  Our bodies were designed to hunt and gather, to constantly be in motion in the search for food.  Our bodies are very stingy with calories and want to hold onto every one, just in case the next meal is hours or maybe even days away.  But when every meal is just a restaurant, grocery store, or phone call away, we are not burning many calories in our “hunt” for food anymore.  And the calories we are eating are, let’s just say, indulgent.

As we head into winter break with many food-oriented holidays coming up in the next few weeks, I am not trying to be a downer.  I know it’s fun to look forward to a good meal.  But what I do want everyone to consider is: what does that one hour of exercise look like for you…or your children?  Even if you are not overweight, one hour spent outdoors on a brisk walk or playing soccer on campus with your family is not a lot of time, in the big picture.  

As I reminded my 7th grade PE class this morning, you have THREE WEEKS OFF!  Have a great time, play some video games, watch some movies, sleep late….and get some exercise.  Three weeks is a LOT of down time without a daily dose of exercise.  Enjoy those family meals.  In between dinners, I hope to see you here on campus – our facilities will be open!

ISY Facilities Available During Winter Break

ISY will be on Winter Break from December 19 through January 10, but athletic facilities will remain available to the ISY community.  In order to come onto campus, you must first reserve your space online.  Each member of the family must be registered individually.  

Facility Reservation Form

Facilities will be closed completely on December 25, 31, January 1, and 4 for Myanmar National Holidays. Otherwise the the pool, fitness room, weight room, and outdoor spaces will be available during the following hours:

Swimming Pool

Monday – Friday


Closed Sundays

Outdoor Spaces (field, upper court, playground)

Open Daily

Weight Room & Fitness Area

Open 24-hours/day

For questions on facility use please contact me at

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