For adults ages 18 to 64, the federal Office of Disease Prevention and Health Promotion recommends 2½ hours a week of moderate-intensity aerobic activity, or an hour and 15 minutes a week of vigorous activity.
For best results, spread the activity over three days each week.
“Aerobic activity” is any exercise that involves the large muscle groups of the body (especially the legs).
Moderate aerobic activity can be something as simple as walking briskly or gardening. Doubles tennis, bicycling at an easy pace, water aerobics and ballroom dancing also fall under this category.
Vigorous aerobic activity means fast walking; jogging; or running; jumping rope; bicycling 10 or mph or faster; gardening that involves digging; and swimming laps.
Under these guidelines, a person’s exercise plan might look like one of these options:
- Walk a half an hour a day, five days a week.
- Jog about 25 minutes a day, three days a week.
Exercise equipment is nice, and a health club membership is fine, but they aren’t necessary.
What if none of what’s described in the general guidelines is realistic for you? Start where you are and build from there, using the government’s guidelines as a goal rather than a plan.
For some people, it’s an effort to walk out to the mailbox and back. Try to do that once a day. Then try to do it twice a day. After that gets easier, try for three times a day.
No matter where you start, go for small, gradual improvements. Your plan will be unique to you. The only thing that matters is that you get started and stick with it. Why? Because it’s worth it.
If you exercise, chances are you will feel better about yourself and your situation in life. You will increase your ability to perform everyday tasks. And you will likely find that you sleep better.
Also, your overall health will increase. The Centers for Disease Control and Prevention lists numerous links between physical activity and health. Those who exercise regularly:
- Have an easier time maintaining or losing weight.
- Reduce the risk of heart disease, stroke, type 2 diabetes, and some cancers, including breast, colon and lung cancer.
- Reduce the risk of hip fracture.
- Suffer less pain and disability from arthritis.
If you have a chronic health condition, it’s wise to check with your doctor before starting an exercise plan.
Many of us, though, can start right away. Healthcare professionals agree that the benefits of exercise usually outweigh the risk of injury.
Start slowly – but get started!
Read the federal Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines for Americans at health.gov/paguidelines.
The Centers for Disease Control and Prevention offers helpful tips at cdc.gov/physicalactivity/index.html.
American Heart Association: healthyforgood.heart.org.