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How Much Exercise Do I Need?

 |  General

The new year is upon us, which means many Americans are evaluating their lives to see what aspects they can improve on and making resolutions. For the 80% of Americans who don’t give their bodies the doctor-recommended exercise, that resolution may be to work out more often. But how does one know how much exercise they need? This article discusses what the professionals at the Health and Human Services (HHS) department term as enough exercise for a healthy human being.

Even with the best of intentions and a New Year’s resolution in mind, finding ample time to exercise can be difficult. However, the HHS may have set the bar on how much physical activity you should get, but they continue to emphasize that some exercise is better than none.

What the Department of Health and Human Service Recommends

Here are some of the guidelines that HHS suggest for a healthy adult:

1.) Aerobic Exercise- To stay healthy, the HHS recommends that you should get at least 150 minutes of less intensive aerobic exercise every week. These kinds of activities include biking, swimming, and brisk walking.

More intensive aerobic exercises include running, aerobic dancing, and heavy yard work. The guidelines suggest that you spread out these exercises throughout the week. If you want to enjoy more health benefits or lose weight, you’ll have to get at least 300 minutes per week. However, even being active for just a short duration during the day can be more beneficial than you’d think.

2.) Strength training- Strength training involves using weight machines, heavy bags, resistance tubing in water, or performing activities like rock climbing. The HHS recommends doing these exercises while engaging all muscle groups at least twice per week. You can decide to do one exercise set using a weight machine or a resistance level that’s large enough to tire your muscles for approximately 12-15 repetitions.

Generally, you can set a goal to get at least 30 minutes of moderate physical exercise daily. You’ll need to do more if you intend to lose weight or achieve particular fitness objectives. But remember, any physical activity is better than none. If you can’t afford the 30-minute daily routine exercise, try a few minutes instead. The most important thing is to make physical exercise part of your daily life.

Guidelines by Age

  • Age 3-5: Although toddlers can’t lift weight or go to the gym, they require a significant amount of physical activity. Kids should be encouraged to engage in activities like jumping rope, playing around the pool, or playing tag for at least 3 hours per day.
  • Age 6-17: As kids and teens grow older, they require more vigorous exercises. It’s advisable to get at least an hour a day of aerobic exercise and strength training activities.
  • Age 18-64: Adults within this age gap should get at least 150 minutes of less intensive exercises or a combination of vigorous exercise and strength training for at least 75 minutes a week.
  • Age 65 and above: Older adults should try to remain as active as possible and follow the same routine as younger adults. Some of the activities to consider may include walking heel to toe or using the wobble boards at the gym.

Other than Working Out, What Else Can I Do?

Sit Less
Reducing the amount of time you spend sitting can also be beneficial to your health. Remember that the more time you spend sitting, the more you will be exposed to metabolic issues. Furthermore, statistics reveal that people who sit less are more likely to maintain their weight loss.

Schedule A Primary Care Appointment with denova Collaborative Healthcare Today!

If you’re considering engaging in a new physical exercise, consulting a primary care physician can help you achieve your goals more effortlessly and safely.

At denova Collaborative Healthcare, our experts are on standby to help you achieve your wellness and fitness objectives. Contact us online or give us a call at 602-230-7373 to book an appointment with our healthcare professionals.