180616 Adult exercise guidelines
Inactivity diminishes a person’s ability to lead a healthy productive life and living a long time doesn’t mean much if you aren’t able to enjoy it. Avoiding the sedentary lifestyle is easier than it may appear. Simply get moving.
You don’t have to be an elite world class athlete to reap the benefits of being healthy. As the saying goes, any amount of activity is better than none, but in my humble opinion, not much better.
Nonetheless doing at least 150 minutes a week of moderate intensity exercise will lead to substantial improvements in your health. Healthful results accrue by doing 75 minutes of higher intensity exercise such as strength training in the 80-100% of your one rep max or with aerobics keeping your heart rate within the 75-80 target heart rate (THR) range.
Combining these two methods of exercise on alternate days provides an ideal scenario for success. If you can’t find twenty to thirty minutes a day at a time, then do your exercises in ten-minute spurts. The results are the same according to the U.S. Department of Health and Human Services. Just spread these episodes of intense movement throughout the week until you reach the time necessary to realize the benefits of the activity.
Strength building is an important aspect of leading a healthy life. Without the strength to move your body, do the daily chores or help prevent a fall from happening you are opening yourself up for an injury.
A good exercise program consists of both aerobic and anaerobic exercise spread throughout the week on a consistent basis. Not hit or miss, but everyday. Consistency counts in maintaining exercise discipline just as it does in everyday life when it comes to achieving your goals.