Physical Activity – Are You Active Enough?

Do you get enough Physical Activity each day?

Less than half of all adults get the recommended amount of physical activity they need daily. Read on to see what the guidelines are. The examples below show the recommended amount of activity adults should do each week.

• Adults need at least 2 ½ hours of aerobic physical activity each week. This should be at a moderate level, such as a fast-paced walk. And be active for more than 10 minutes at a time.

• Inactive adults have a higher risk for early death, heart disease, stroke, type 2 diabetes, depression, and some cancers.
• Regular physical activity helps people get and keep a healthy weight.

Even 10 Minutes of Exercise is Great!

Myth:

I have to do 30 minutes at a time to make any improvements.

Fact:

10 minutes at a time is fine.

We know that 150 minutes of activity each week sounds like a lot, but it’s really not. That’s just 2 hours and 30 minutes, about the same amount of time you might spend watching a movie.

You don’t have to do your activity all at once. The good news is that you can spread your activity out during the week. You can even break it up into smaller chunks of time during the day.

It’s really about what works best for you. As long as you’re physically active at a moderate or vigorous effort for at least 10 minutes at a time, you’ll be maintaining or increasing your fitness level.

How can you get the physical activity you need?

You’ll be surprised by the variety of activities you can choose from. To meet the guidelines for aerobic activity, all activity (done at a moderate or vigorous intensity for at least 10 minutes at a time), counts.

Physical Activity Example 1: Moderate Intensity Activity and Muscle Strengthening Activity
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
30-minute brisk walk (every day)			Weight training	30-minute brisk walk (every day)		Weight training
Total: 150 minutes moderate intensity aerobic activity + 2 days muscle-strengthening activity

Physical Activity Example 2: Vigorous Intensity Activity and Muscle Strengthening Activity
Sunday	Tuesday	Thursday	Friday
25-minute jog	25-minute jog and weight training	Weight training	25-minute jog
Total: 75 minutes vigorous intensity aerobic activity + 2 days muscle-strengthening activity

Physical Activity Example 3: Mix of Moderate & Vigorous Intensity and Muscle Strengthening Activity
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
30-minute brisk walk	15-minute jog	Weight training	30-minute brisk walk	Weight training	15-minute jog	30-minute brisk walk
Total: The equivalent of 150 minutes of moderate intensity aerobic activity + 2 days muscle-strengthening activity

Check with Your Doctor

Activity that requires moderate effort is normally safe for most people. But, if you have a chronic health condition such as heart disease, arthritis, diabetes or other symptoms, be sure to talk with your doctor. Also, if you haven’t been active in a while, you’ll want to ask your doctor about the type and amount of physical activity that is right for you.

Feature image courtesy photos-public-domain.com

You may like our Senior Exercise Pages too…

• Senior Fitness – Getting Started
• Senior Fitness Exercises

Check the NIA website for additional information.