Exercise…..We all need it… but how much do we need? And how do we fit it in to our busy schedules?
Physical activity is anything that gets your body moving.
The Center for Disease Control (CDC) recommends adults do two types of PHYSICAL ACTIVITY each week, aerobic and muscle strengthening.
Adults need at least:
- 150 minutes of Moderate-Intensity Aerobic Activity per week AND Muscle Strengthening Activities on 2 or more days a week that work all your major muscle groups
OR
- 75 minutes of Vigorous-Intensity Aerobic Activity per week AND Muscle Strengthening Activities on 2 or more days a week that work all your major muscle groups.
*You can do a variety of moderate and vigorous exercise. 1 minute of vigorous activity equals about 2 minutes of moderate activity.
Muscle Strengthening Activity Examples: Lifting weights, using resistance bands, push-ups, sit ups, pull-ups, squats, heavy gardening, digging, shoveling, and Yoga.
- Try to do 8 – 12 reps per activity (1 set).
- Try to do 2 or 3 sets of a variety of activities to work all your muscles.
- If you are unsure how to do an activity ask someone knowledgeable or google it. There are some great YouTube videos on how to correctly do activities.
Moderate-Intensity Aerobic Activity is working hard enough to increase your heart rate and sweat. You should be able to talk but not sing the words to your headphones.
- Examples include: Brisk walking, water aerobics, bike riding on flat ground, with not many hills, doubles tennis, pushing a lawn mower, Frisbee, yoga, dancing, etc.
Vigorous-Intensity Aerobic Activity is when you have to breathe hard and fast and your heart rate goes up a lot. You shouldn’t be able to say more than a few words without needing a breath.
- Examples include: Jogging or running, swimming laps, bike riding fast or up hills, singles tennis, playing basketball, etc.
You do not have to do long periods at a time!
We do not all have time or energy for that! 10 minutes at a time is great! 150 minutes a week may sound like a lot but it is not. You can spread that time out over the whole week in short bursts throughout the day/week.
Any exercise is better than no exercise and will help you to develop healthy habits and energy. What works best for you, that you actually will do, at a moderate or vigorous effort for at least 10 minutes at a time, is best!
There are some easy ways to squeeze in exercise throughout the day.
- Keep comfy clothes, shoes and equipment out so they are easy to use.
- When you wake up in the morning do 10 minutes to get your day going, do 10 minutes at lunch if your job allows, do 10 minutes while watching TV at night, do 10 minutes before bed. That is 30 to 40 minutes right there!
- If you can’t leave for a jog/walk, set the timer and do 10 minutes of HIT training (high intensity interval training). You can jump rope, do jumping jacks, mountain climbers, burpees, high knees, lunges and squats. These are my favorite activities to do at home!!!
Make it fun to help Reach Your Goals! Staying healthy and fit is rewarding!
– Sarah, R.N. @ Innovative Directions in Health