How much physical activity is recommended? It seems to get so convoluted, doesn't it? Aerobic, weight-bearing, age differences, etc. So, I have broken down the current government recommendations concerning daily exercise for all age groups. Remember, it is important that you consult your doctor before starting or changing any exercise routine, as your medical conditions may dictate a personalized regimen.
For children, six to seventeen years of age: 60 minutes or more of physical activity each day. Although this sounds like a lot, you would be surprised how much your little ones already move during the day and how much that movement counts toward the sixty minutes.
Aerobic exercise makes up most of the hour each day, this could include walking to the bus stop, playing tag and other sports that require brisk walking or jogging. This type of activity should be included at least 60 minutes a day, three days a week. As should muscle strengthening and bone strengthening.
Muscle strengthening exercises are activities such as push ups, or gymnastics, climbing trees or jungle gyms, i.e. any muscle toning exercises; while, bone strengthening exercises include running, or jumping rope.
Bone strengthening exercises work by putting stress on the bones, which causes the bones to become denser and stronger. Make sure the exercises are appropriate for the age of your child. For example, younger children usually strengthen their muscles when they play on a park equipment or play outside; while teens may start structured weight programs.
For healthy adults, ages 18-64 years old:
2 hours and 30 minutes of moderate-intensity aerobic activity every week and muscle strengthening activities on 2 or more days a week that include all major muscle groups or
1 hour and 15 minutes of vigorous-intensity aerobic activity every week and muscle strengthening activities on 2 or more days a week that include all major muscle groups; or
An equivalent mix of moderate and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups.
It is important to remember that 10 minutes at a time is okay. A ten minute brisk walk, 3 times a day, 5 days a week will give you 150 minutes of moderate-intensity activity.
For older adults, ages 65 and older:
2 hours and 30 minutes of moderate-intensity aerobic activity every week and muscle strengthening activities on 2 or more days a week that work all major muscle groups; or
1 hour and 15 minutes of vigorous intensity aerobic activity every week and muscle strengthening activities on 2 or more days a week that work all major muscle groups.
Remember that ten to fifteen minute workouts are fine, if you do them a couple of times a day. This gives you a break from the intensity but still gives you the benefits of the exercise at the same time.
A wonderful resource for North Carolinians is Eat Smart, Move More. This is a web-based campaign to help improve the health of NC by educating the public to healthy eating, cooking, shopping, portion sizes, drink choices, eating out, exercise and even a healthy state of mind. The program is free and will send you monthly enewsletters for encouragement and tips to keep you motivated.
Some simple tips from Eat Smart, Move More are: take a ten minute walk, park far away from your destination, take the stairs, and dance with your children.
If you would like to be a part of Eat Smart, Move More North Carolina, you can access their website at http://www.myeatsmartmovemore.com/index.html
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