There are 1,440 minutes in every day. Schedule 30 minutes of them for physical activity!
Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.
Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.
The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you’ve been inactive for awhile, use a sensible approach and start out slowly!
Instead of doing only moderate-level activities, replace some with vigorous aerobic activities that will make your heart beat even faster. Adding vigorous activities provides benefits in less activity time. In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity.
Have you been walking for 30 minutes 5 days a week? On 2 days, try jogging instead of walking for 15 minutes each time. Keep on walking for 30 minutes on the other 3 days.
Would you like to have stronger muscles? If you have been doing strengthening activities 2 days a week, try adding an extra day.
Mix it up!
You can do all moderate activities, all vigorous activities, or some of each. You should always start with moderate activities and then add vigorous activities little by little.
To mix it up, you can try 30 minutes of biking fast to and from your job 3 days a week. Then play softball for 60 minutes 1 day. Then lift weights for 2 days.
You’ve mixed vigorous aerobic activity (biking fast) with moderate aerobic activity (softball) and activities for stronger muscles (weights).
What can physical activity do for you?
You may have heard the good things you can gain from regular physical activity.
Many of the benefits you hope to get from active living:
- Be healthier
- Increase my chances of living longer
- Feel better about myself
- Have less chance of becoming depressed
- Sleep better at night
- Help me look good
- Be in shape
- Get around better
- Have stronger muscles and bones
- Help me stay at or get to a healthy weight
- Be with friends or meet new people
Build up over time
Start by doing what you can, and then look for ways to do more. If you have not been active for a while, start out slowly. After several weeks or months, build up your activities—do them longer and more often.
Walking is one way to add physical activity to your life.
When you first start, walk 10 minutes a day on a few days during the first couple of weeks.
Add more time and days. Walk a little longer. Try 15 minutes instead of 10 minutes. Then walk on more days a week.
Pick up the pace. Once this is easy to do, try walking faster. Keep up your brisk walking for a couple of months. You might want to add biking on the weekends for variety.
How much physical activity do you need each week?
Advice to follow:
Aerobic
Adults should get at least 2 hours and 30 minutes each week of aerobic physical activity that requires moderate effort.
You need to do this type of activity for at least 10 minutes at a time.
Strengthening
Adults should also do strengthening activities at least 2 days a week.
Strengthening activities include push-ups, sit-ups and lifting weights.
Making Physical Activity a Part of Your Life
Here are 2 examples for adding more activity
1. You can do more by being active longer each time. Walking for 30 minutes, 3 times a week? Go longer—walk for 50 minutes, 3 times a week.
2. You can do more by being active more often. Are you biking lightly 3 days a week for 25 minutes each time? Increase the number of days you bike. Work up to riding 6 days a week for 25 minutes each time.
- If you have not been this active in the past, work your way up. In time, replace some moderate activities with vigorous activities that take more effort.
Activities for stronger muscles and bones
Advice to follow:
Adults should do activities to strengthen muscles and bones at least 2 days a week.
Choose activities that work all the different parts of the body—your legs, hips, back, chest, stomach, shoulders, and arms. Exercises for each muscle group should be repeated 8 to 12 times per session.
Try some of these activities a couple of days a week:
Heavy gardening (digging, shoveling)
Lifting weights
Push-ups on the floor or against the wall
Sit-ups
Working with resistance
Tip: Some people like resistance bands because they find them easy to use and put away when they are done. Others prefer weights; you can use common grocery items, such as bags of rice, vegetable or soup cans, or bottled water.
For best success
Team up with a friend. It will keep you motivated and be more fun.
Pick activities that you like to do.
Track your time and progress. It helps you stay on course. Fill in the forms on pages 20 and 21 to help set your activity goals. Before you know it, you’ll be able to do at least 2 hours and 30 minutes of activities at a moderate level each week.
Add in more strength-building activities over time. For example, you can do sit-ups or push-ups.
Planning your activity for the week
Physical activity experts say that spreading aerobic activity out over at least 3 days a week is best. Also, do each activity for at least 10 minutes at a time. There are many ways to fit in 2 hours and 30 minutes a week. For example, you can do 30 minutes of aerobic activity each day, for 5 days.
On the other 2 days, do activities to keep your muscles strong. Find ways that work well for you.
For Everyone: Staying Safe and Avoiding Injury
Physical activity is generally safe for everyone. People who are physically fit have less chance of injury than those who are not fit. The health benefits you gain from being active are far greater than the chances of getting hurt. Being inactive is definitely not good for your health.
Here are some things you can do to stay safe while you are active:
- If you haven’t been active in a while, start slowly and build up.
- Learn about the types and amounts of activity that are right for you.
- Choose activities that are appropriate for your fitness level.
- Build up the time you spend before switching to activities that take more effort.
- Use the right safety gear and sports equipment.
- Choose a safe place to do your activity.
- See a health care provider if you have a health problem.
No matter where you relocate, the coast, mountains, or the west, east, north or south, regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.
Remember, adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.
The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you’ve been inactive for awhile, use a sensible approach and start out slowly!
Source: National Institute of Health