Are You Getting Enough Exercise?

If you're not getting enough exercise, you probably know it. But how much and what kind do you actually need? What's required for heart health? For weight loss?

Here are the current physical activity guidelines, released in 2007, from the American College of Sports Medicine and the American Heart Association.

For healthy adults under age 65 -
Moderately intense aerobic exercise 30 minutes a day, 5 days a week
Or vigorously intense aerobic exercise 20 minutes a day, 3 days a week

And strength training - Eight to ten exercises, with 8-12 repetitions of each exercise twice a week.

For adults over age 65 (or adults 50-64 with chronic conditions, such as arthritis) -
Moderately intense aerobic exercise 30 minutes a day, 5 days a week
Or vigorously intense aerobic exercise 20 minutes a day, 3 days a week

And strength training - eight to 10 exercises, with 10-15 repetitions of each exercise 2-3 times per week

If you're at a risk of falling, it's recommended that you perform balance exercises. Older adults and anyone with a chronic health condition should check with their doctor before beginning an exercise program.

What's Moderate? What's Vigorous?
The AHA has a simple test to determine moderate vs. vigorous exercise: at a moderate intensity level you should be able to comfortably carry on a conversation. In vigorous activity, you're too winded or out of breath to carry on a conversation.

Just the Start
Note that 30 minutes is the minimum recommendation for the average healthy adult to maintain health and reduce the risk for chronic disease. To lose weight or maintain weight loss , you may need 60-90 minutes of physical activity. How do you find that time? I'll give you some options in another post.