How Much Physical Activity Do You Really Need? Expert Recommendations
The Benefits of Exercise
Physical activity is essential for maintaining good health and overall well-being. Engaging in regular exercise has numerous benefits, including reducing the risk of developing chronic diseases, improving cardiovascular health, strengthening muscles and bones, and even increasing your chances of living longer. Despite these advantages, many people still wonder how much physical activity is truly necessary to experience these positive effects. To shed light on this topic, I have consulted with two experts in the field who will provide recommendations based on reliable research and evidence.
Expert Recommendations for Physical Activity
The US Centers for Disease Control and Prevention (CDC) recommends different amounts of physical activity based on age groups and individual needs. Here are some of their key recommendations:
- For adults ages 18 to 64, the CDC recommends at least 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous activity each week, along with two days of muscle strengthening exercises.
- Adults ages 65 and older should supplement these routine activities with exercises that improve balance, such as standing on one foot.
- Adults with chronic health conditions and disabilities should aim for 150 minutes of moderate-intensity activity per week, along with two days of muscle-strengthening exercises.
- Pregnant and postpartum women should strive for at least 150 minutes of moderate-intensity activity per week, without muscle strengthening or balance exercises.
These recommendations are supported by solid, evidence-based research, as mentioned by Drew Contreras, a physical therapist and vice president of clinical integration and innovation at the American Physical Therapy Association. Adhering to these recommended durations and intensities can significantly benefit your heart health and overall well-being.
Moderate vs. Vigorous Activity
Understanding the difference between moderate and vigorous activity is crucial when it comes to meeting the recommended physical activity guidelines. According to the CDC, moderate-intensity activities require you to work hard enough to raise your heart rate and break a sweat, while still being able to hold a conversation without difficulty singing a song. Some examples of moderate-intensity activities include water aerobics, cycling on flat terrain, playing doubles tennis, and pushing a lawn mower.
In contrast, high-intensity activities involve breathing hard and fast, pushing your heart rate to a significantly higher level. During these activities, it becomes challenging to speak more than a few words without needing to catch your breath. Examples of high-intensity activities include jogging or running, swimming laps, fast cycling or cycling uphill, playing individual tennis, and engaging in basketball.
According to the CDC, you can incorporate an equal mix of moderate and vigorous activity into your exercise routine. It’s important to note that muscle strengthening exercises should involve all major muscle groups such as legs, hips, back, abs, chest, shoulders, and arms to achieve a well-rounded workout.
Walking: A Valuable Exercise Option
Some individuals may wonder if walking counts as a valid form of exercise, especially when trying to meet the recommended physical activity goals. The experts agree that walking can indeed contribute to your exercise routine.
Drew Contreras suggests that if you’re walking at a pace that leaves you slightly out of breath and makes it a little harder to hold a conversation, it can be classified as an intermediate level exercise. Cedric Bryant, the president and scientific director of the nonprofit American Council on Exercise, reassures us that walking is often a person’s entry point into developing a regular, more robust exercise routine. It is accessible to everyone, doesn’t require special training or expensive equipment, and can be an enjoyable activity that spurs further physical activity.
If you’re looking to increase the intensity of your walks, Cedric Bryant recommends trying the “speed game.” This involves increasing your speed in short intervals, such as going faster between two stop signs. Start by walking at a leisurely pace for five to ten minutes, then repeat the process with short bursts of higher intensity. This method can provide variety and increase the challenge of your walking routine.
Something is Better than Nothing
Both experts emphasize that it’s important not to be intimidated by the ideal number of minutes per week when starting an exercise routine. According to Cedric Bryant, even if you’re currently leading a sedentary lifestyle, any amount of activity is beneficial. He states that even less activity than the recommended amount can bring significant benefits, especially if you’re starting from a lower fitness level. By gradually increasing your activity levels, you can experience positive changes in your health and well-being.
Remember the old saying, “Some exercise is better than none, but more is better than some.” Starting with just five to ten minutes of daily exercise can be a great starting point for those who are new to physical activity. Over time, you can gradually increase the duration and intensity of your workouts to gain greater benefits.
Summary
Regular physical activity is essential for maintaining good health and overall well-being. The CDC recommends different amounts of physical activity based on age groups and individual needs, with a focus on both moderate-intensity and vigorous activities. Muscle strengthening exercises should also be incorporated to achieve a well-rounded workout.
Walking is a valuable form of exercise that can provide numerous benefits. Even if you’re new to exercise or have been leading a sedentary lifestyle, starting with walking can be a great first step towards developing a regular exercise routine. Gradually increasing the intensity and duration of your walks can help you progress and experience further improvements in your fitness level.
Remember, any amount of physical activity is better than none. By starting with just a few minutes of exercise each day, you can begin reaping the rewards of a healthier lifestyle. Over time, aim to increase the duration and intensity of your workouts to maximize the benefits and continue challenging yourself.
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The questions lurk in the back of many of us’s minds — and here are the answers, according to two experts Assets spoke with.
For adults ages 18 to 64, the US Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous activity each week, along with two days of muscle strengthening.
Some more tailored recommendations from the CDC:
- Adults ages 65 and older should supplement these routine activities to improve balance, such as standing on one foot.
- Adults with chronic health conditions and disabilities should get 150 minutes of moderate-intensity activity per week and do muscle-strengthening exercise two days per week.
- Pregnant and postpartum women should get at least 150 minutes of moderate-intensity activity per week, without muscle strengthening or balance exercises.
There’s solid, evidence-based research to support these numbers, says Drew Contreras, physical therapist and vice president of clinical integration and innovation at the American Physical Therapy Association Assets.
The recommended duration and intensity is necessary to help your heart, he says. But even shorter stays can improve your health. Some of the possible positive effects according to CDC:
- reduces your risk of developing diabetes and metabolic syndrome
- helps your body deal better with diseases
- reduces your risk of some types of cancer
- strengthens your bones and muscles
- increases your chances of living longer
Moderate versus vigorous activity
What is the difference between moderate and vigorous activity? Moderate-intensity activities require you to “work hard enough to get your heart rate up and a sweat”. according to CDC. By practicing this level of practice you should be able to speak but not sing a song. Some examples are:
- do water aerobics
- Cycling on flat terrain or with few inclines
- play doubles tennis
- push a lawn mower
High-intensity activities require you to breathe “hard and fast” and exert yourself to the point that “your heart rate has increased quite a bit.” the CDC states. When engaging in this level of activity, you can’t say more than a few words before you need to breathe. Some examples are:
- jogging or running
- swimming laps
- fast cycling or on hills
- play individual tennis
- play basketball
According to the CDC, you can engage in an equal mix of moderate and vigorous activity. And if you’re wondering what constitutes muscle strengthening, it’s a workout of all the major muscle groups, including legs, hips, back, abs, chest, shoulders, and arms.
Does walking count?
If you walk to reach your weekly exercise goal, are you wasting your time?
According to Contreras not at all.
“If you’re walking at a pace where you’re a little out of breath but not running yet, and it’s a little harder to hold a conversation, I would classify that as intermediate level exercise,” he says.
Don’t be discouraged by taking a more leisurely pace, says Cedric Bryant, president and scientific director of the nonprofit American Council on Exercise Assets. The activity “is often a person’s entry point into developing a regular, more robust” exercise routine.
It’s “so accessible to everyone,” he says. “It doesn’t require any special training and you don’t have to invest in a lot of expensive equipment.”
He encourages leisurely strollers who want to pick up their pace to try the “speed game,” which involves going faster in short intervals, perhaps from one stop sign to the next. Walk at a leisurely pace for five to 10 minutes, and then repeat the process, he recommends.
“It will serve a lot of people well,” he says.
Something is better than nothing
Both Contreras and Bryant encourage aspiring athletes not to be intimidated by an ideal number of minutes per week.
For a person who is “really sitting on the couch doing nothing, even less activity than [the recommended amount] can bring some very significant benefits,” says Bryant Assets.
“Basically, the lower you are on the fitness scale, the lower the dose can be and still produce a positive response. If we can get these people to exercise five to 10 minutes a day as a starting point, they will reap great benefits.”
Bryant adds, “There’s an old saying that some exercise is better than none, but more is better than some.”
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