Physical activity guidelines

by S. C.

Now that we’ve given you over 30 ways to motivate you to exercise, we thought we would mention what the Physical Activity Guidelines for Americans are actually saying. What is the minimum considered necessary to experience long-term health benefits?

Last year the American College of Sports Medicine updated their guidelines for physical activity. Here is the updated version:

GUIDELINES FOR HEALTHY ADULTS UNDER AGE 65:

1. Do moderately intense aerobic exercise 30 minutes a day, 5 days a week
OR
2. Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
AND
3. Do 8-10 strength training exercises for all major muscle groups, 8-12 repetitions of each exercise 2-3 times per week.

Moderate intensity physical activity means working hard enough to raise your heart rate and break a sweat yet still being able to carry on a conversation.

It should be noted that to lose weight or maintain weight loss, 60-90 minutes of physical activity a day may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk of chronic disease.

GUIDELINES FOR ADULTS OVER 65
(OR ADULTS 50-64 WITH CHRONIC CONDITIONS SUCH AS ARTHRITIS):

1. and 2. Aerobic exercise - applies as above
AND
3. Do 8-10 strength training exercises for all major muscle groups, 10-15 repetitions of each exercise 2-3 times per week
AND
4. If you are at risk of falling perform balance exercises
AND
5. Have a physical activity plan

FOR ALL GROUPS:

If you can exceed the minimum recommendations, DO IT!
The minimum recommendations are just that: the MINIMUM needed to maintain health and see some fitness benefits.
If you can exceed the minimum, you can improve your personal fitness, improve management of an existing disease or condition and reduce your risk of many other health conditions as well as mortality.