How Much Exercise Is Good Enough For You
1st November 2017, Physiotherapist Murna, Mount Miriam Cancer Hospital
Hello Readers, once again, I am pleased to share with you an excerpt from the Havard Medical School on – HOW MUCH EXERCISE DOES A PERSON NEED TO DO. This is what the experts says…It’s actually based on two important factor: TIME & CALORIES …This week, I am going to share about TIME…Happy Reading
How Much Exercise Do I Need?
Time & Calories
You can track either your time or calories, or both, to make sure you’re getting enough exercise. If you have been sedentary for a long time or have certain health problems, be sure to work up to these goals gradually.
- The 2008 Physical Activity Guidelines for Americans recommend at least two hours and 30 minutes (150 minutes) of moderate aerobic activity per week. If you enjoy vigorous aerobic activities, you can pare this down to at least one hour and 15 minutes (75 minutes) per week.
- An equivalent combination of the two also fills the bill. As a guide, one minute of vigorous-intensity activity equals about two minutes of moderate-intensity activity.
- Twice a week, also set aside time to do strength exercises for all the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Older adults at risk for falls benefit from including balance exercises, too.
- Even if you are not able to reach the minimum exercise guidelines right away, it is important to do as much exercise as you are able and try to increase it gradually.
- The physical activity guidelines reflect the minimum amount of exercise recommended for adults. For even greater health benefits, adults who are able should strive for five hours per week (300 minutes) of moderate-intensity aerobic activity or two-and-a-half hours (150 minutes) of vigorous-intensity aerobic exercise.
- Again, you can also mix the two. Adults with health problems that limit their ability to exercise should strive to do as much as they can.