For general good health, the 2008 Physical Activity Guidelines for Americans recommends that adults get a minimum of 2-1/2 hours per week of moderate-intensity aerobic activity. (37) Yet many people may need more than 2-1/2 hours of moderate intensity activity a week to stay at a stable weight. (37)
If you currently don’t exercise and aren’t very active during the day, any increase in exercise or physical activity is good for you.
Exercise Intensity:
Here is a summary of the 2008 Physical Activity Guidelines for Americans. More information is available on the Physical Activity Guidelines for Americans website. Children and adolescents should get at least 1 hour or more a day of physical activity in age-appropriate activities, spending most of that engaged in moderate- or vigorous–intensity aerobic activities. They should partake in vigorous-intensity aerobic activity on at least three days of the week, and include muscle-strengthening and bone strengthening activities on at least three days of the week. Healthy adults should get a minimum of 2-1/2 hours per week of moderate-intensity aerobic activity, or a minimum of 1-1/4 hours per week of vigorous-intensity aerobic activity, or a combination of the two. That could mean a brisk walk for 30 minutes a day, five days a week; a high-intensity spinning class one day for 45 minutes, plus a half hour jog another day; or some other combination of moderate and vigorous activity. Doubling the amount of activity (5 hours moderate- or 2-1/2 hours vigorous-intensity aerobic activity) provides even more health benefits. Adults should also aim to do muscle-strengthening activities at least two days a week. Healthy older Adults should follow the guidelines for healthy adults. Older adults who cannot meet the guidelines for healthy adults because of chronic conditions should be as physically active as their abilities and conditions allow. People who have chronic conditions such as arthritis and type 2 diabetes should talk to a healthcare provider about the amount and type of activity that is best. Physical activity can help people manage chronic conditions, as long as the activities that individuals choose match their fitness level and abilities. Even just an hour a week of activity has health benefits. Older adults who are at risk of falling should include activities that promote balance. (37) Strength training for all agesStudies have shown strength training to increase lean body mass, decrease fat mass, and increase resting metabolic rate (a measurement of the amount of calories burned per day) in adults. (59, 60) While strength training on its own typically does not lead to weight loss, (61) its beneficial effects on body composition may make it easier to manage one’s weight and ultimately reduce the risk of disease, by slowing the gain of fat—especially abdominal fat. (62)
The Physical Activity Guidelines for Americans recommends that muscle strengthening activities be done at least two days a week. (37) Different types of strength training activities are best for different age groups.
Children and Adolescents: Choose unstructured activities rather than weight lifting exercises. (37) Examples:
Active Adults: Weight training is a familiar example, but there are other options: (37)
Older Adults: The guidelines for older adults are similar to those for adults; older adults who have chronic conditions should consult with a health care provider to set their activity goals. (37) Muscle strengthening activities in this age group include the following:
Flexibility trainingFlexibility training or stretching exercise is another important part of overall fitness. It may help older adults preserve the range of motion they need to perform daily tasks and other physical activities. (70, 71)
References
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