Physical Exercise - Recommended By The American Heart Association

If you are not setting aside at least 150 minutes (2.5 hours) of physical activity per week, this post is for you.

Fret not, you’re not alone. It is a fast world and many things – work, family, personal life – take priority over exercise and health. One in five adults and teens manage to get enough exercise to keep up good health. Exercise gives more than just physical benefits – it is proved that good physical activity helps people think better, feel and sleep better, and go about everyday tasks more easily. Sitting less is a great starting point!

The following recommendations are based on the Physical Activity Guidelines for Americans, 2nd edition, published by the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion.

These recommendations throw valuable light on how much physical activity we all need to live a healthy life. The guidelines are based on scientific evidence that supports the dependability of overall health, quality of life and disease prevention, on physical activity. Read on.

Recommendations for Adults

A minimum of 150 minutes per week of moderately intense aerobic activity, or 75 minutes/week of vigorous aerobic activity. If you prefer to combine both, it is ideal to spread throughout the week
Moderate- to high-intensity muscle-strengthening activity 2 days in a week
Simple and lightly intense activity like walking briskly can prevent some of the risks of that arise from a sedentary lifestyle
For better results, graduate to being actively involved in physical exercise for at least 5 hours in a week

Recommendations for Children

Children aged between 3 and 5 years old should have plenty of play opportunities and move throughout the day
Kids 6-17 years old should involve themselves in vigorous physical activity, or aerobic activity for a minimum of 60 minutes a day
Vigorous play and exercise is should be practiced at least 3 days in a week
Muscle and bone strengthening activities 3 days in a week
Increase intensity gradually, over time

Intensity amounts to physical activity or body movement, that results in the burning of calories. Brisk walks, taking the stairs stretching – such everyday activities are all part of it. Aerobic or cardio activity improves the heart rate and cardiorespiratory fitness. Moderately intense exercises like these make a person breathe harder than usual, making the heart beat faster and keeping it highly active and healthy.

Moderately intense aerobic activities

Brisk walk
Water aerobics
Dancing
Gardening
Sports – tennis, badminton
Biking at 10 miles per hour

Vigorous activities require effort. It is important to graduate with time, from moderate to vigorous physical exercise.

Vigorously intense aerobic activities

Hiking or trekking uphill
Running
Swimming
Sports like soccer
Yardwork like continuous digging
Cycling or 12 miles per hour or faster

Understanding your target heart rate helps you track the intensity in the activities that you perform. For better results, it is recommended to practice both moderate and vigorous activity, along with strengthening and stretching exercises.

For those who are starting to get active

Each body is different, and everybody’s limitations can be different. Don’t be alarmed if you cannot exercise for 150 minutes in the first week that you start off. Be proud that you have started off somewhere! Even if one has lived a sedentary lifestyle for years together, choosing to exercise is the best way to start making life healthy. Set low-hanging, easily achievable goals to begin with. Work upwards to get to the recommended intensity by gradually increasing time as you get stronger.

The simplest way to start is by walking. You can just about do it anywhere, anytime. Any small movement is better than none. Break your day into short bouts of activity - five or ten minutes of walking or other simple physical activity for 4 or 5 times a day will do wonders for you when you are starting to exercise.

For those with chronic conditions, it is important to consult healthcare experts about the types of exercise and physical activity suitable for them.

Sit less, walk more

Inactive lifestyle and sitting for long hours pose a higher risk of heart diseases, diabetes, lung cancers, and even early death. The message is loud and clear, and we’ve perhaps known it all the while! Being more active helps us live longer, healthier lives.