A major part of wellness involves getting up and getting active. But just how active should one be? It's all relative ( wellative), so continue reading to get an idea!
Recommended Physical Activity:
According to the American Heart Association, the following is the activity recommendation for adults:
For Overall Cardiovascular Health:
At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150
OR At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity
AND Moderate- to-high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.
For Lowering Blood Pressure and Cholesterol:
An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week
1. Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn.
2. Vigorous aerobic exercise includes activities such as running and aerobic dancing.
3. Strength training can include use of weight machines, your own body weight, resistance tubing or resistance paddles in the water, or activities such as rock climbing.
A general goal is to get your heart pumping with at least 30 minutes of moderate physical activity every day.
The timing and vigorousness then varies when it comes to additional personal goals you might have. If you aspire to lose weight, maintain weight loss or meet specific fitness goals (2).
Starting off small can be where you begin. We often are not able to meet our goals of let’s say walking thirty minutes every day, so we just put it off all together. When instead we should aim to complete whatever we can.
Some of the inevitable benefits of regular physical activity are:
1. Weight control
2. Preventing health conditions and diseases
3. Mood improvement
4. Energy boost
5. Promotion of better and regular sleep
The recommended weekly physical activity guidelines vary depending on your age, fitness level, and specific health goals. However, the general guidelines provided by organizations like the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC) are a good starting point for most adults. Here are the recommended weekly physical activity levels for adults:
150 Minutes of Moderate-Intensity Aerobic Activity: This can include brisk walking, cycling at a moderate pace, dancing, or swimming. Aim for at least 30 minutes on most days of the week. You can break this down into shorter sessions, such as three 10-minute sessions per day.
75 Minutes of Vigorous-Intensity Aerobic Activity: This can include running, fast cycling, playing sports like soccer or basketball, or high-intensity interval training (HIIT). Aim for at least 15 minutes on most days of the week. You can break this down into shorter sessions, such as three 5-minute sessions per day.
A Combination of Moderate- and Vigorous-Intensity Activity: You can combine both moderate- and vigorous-intensity activities to meet the recommended weekly goal. For example, 30 minutes of jogging and 60 minutes of brisk walking per week.
Strength Training for Major Muscle Groups: In addition to aerobic activity, adults should engage in muscle-strengthening activities on two or more days per week. This can include weightlifting, resistance band exercises, bodyweight exercises like push-ups and squats, or yoga. Aim to work all major muscle groups, including the legs, hips, back, chest, abdomen, shoulders, and arms.
Flexibility and Balance:
Flexibility and Balance Exercises: While not included in the general aerobic and strength training guidelines, it's important to incorporate flexibility and balance exercises into your routine, especially as you age. Activities like yoga, tai chi, and stretching exercises can help improve flexibility and balance.
These recommendations are based on promoting overall health and well-being, reducing the risk of chronic diseases, and maintaining physical fitness. Remember that individual fitness levels and goals can vary, so it's essential to choose activities that you enjoy and that align with your personal health objectives.
Additionally, if you have specific health conditions, limitations, or goals, it's advisable to consult with a healthcare professional or fitness expert to create a personalized exercise plan that meets your needs and considers any medical concerns.
What are some of your favorite ways to exercise? Do you currently meet the recommended weekly activity level?
Get up, and get movin'