Note to self: Be as active as you are physically able. Physical activity (PA) is movement that engages the skeletal system and requires energy above basal (resting) levels. In other words, PA can be a large variety of tasks from gardening and shoveling to walking or biking. PA must be apart of your regular schedule to have lasting positive effects on your overall health. Truth is PA isn’t only important for adults. Establishing habits and maintaining them from childhood through older adulthood maintains a low risk of health problems. The health-enhancing components of PA, aerobic and strength training are equally important as cardiovascular and muscular strength are necessary for daily life. Although something is always better than nothing, meeting the MINIMUM recommendations listed below have shown to provide additional health benefits including weight gain prevention, decreased risk of stroke, heart attack, type 2 diabetes, and improved cognitive function.
Federal Recommendations (https://health.gov/paguideline)
- Aerobic: 150 Minutes of Moderate-Intensity; 75 Minutes of Vigorous
- At least 10 minute bouts
- Increase to 300 minutes weekly (5 hours a week) moderate; 150 minute vigorous
- E. Moderate = Brisk Walk; Vigorous = Running/Jogging
- Strength: 2 sessions for each major muscle group
Remember, above are the MINIMUM recommendations. Start by building a foundations and continuing increase the frequency, intensity, and durations of PA.
The American College of Sports Medicine and American Heart Association support these recommendations made by U.S. Department of Health and Human Services. Recommendations may differ for those currently diagnosed with hypertension, high cholesterol, diabetes, etc.