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Making Sense of Multiple Physical Activity Recommendations

10 minutes? 30 minutes? 60 or 90 minutes? How Much Exercise? What does it mean to most Americans when an organization or expert issues a recommendation for physical activity?

Physical inactivity is a major public health problem. There is strong scientific evidence that lack of regular physical activity is the cause of many diseases and conditions. Recognizing the dangers of a sedentary lifestyle, many groups are proposing exercise. With so many agencies and organizations distributing guidelines for various exercise programs the general public can be confused about which set of guidelines to follow. To help with this information, we will look at some of the most popular organizations that provide evidence and discuss how to use the information for a few specific situations.

• Treasurer General, 1996 – All adults should get at least 30 minutes of physical activity, such as a brisk walk, on most, if not all, days of the week. This report and recommendation is important because it is the first physical activity recommendation for health and to link the role of physical activity in health and disease prevention.
• American College of Sports Medicine and the Center for Disease Control and Prevention, 1996 – All adults should get at least 30 minutes of physical activity most days of the week. Exercise can be packed into three 10-minute workouts, which can be as effective as 30 minutes at a time. This report is very similar to the recommendation of the Attorney General but it is important because it looked at the latest science and showed that it can be done in short periods of time with great health benefits. Many Americans cite lack of time as a reason for physical inactivity; This report showed that with 10 minutes each time you will be more active.
• Who: Institute of Medicine (IOM), 2002 Adults should get at least 60 minutes of physical activity each day. The IOM recommends 60 minutes to prevent weight gain and other weight-related health issues. Their recommendation for weight loss is 90 minutes a day. This recommendation is part of a larger report focusing on weight management recommendations. This wording should be considered in support of the recommendation of the Artist General.
• American College of Sports Medicine and the American Heart Association, 2007 – Healthy adults under 65 years of age 30 minutes of moderate-intensity cardio 30 minutes a day, five days a week, or 20 minutes a day, 3 days a week of cardio strength, and eight to 10 strength-training exercises, eight to 12 repetitions of each exercise, at least twice a week. They note that 60 to 90 minutes of physical activity may be needed to lose or maintain weight.
• US Health and Human Services, 2008 – This report recommends that adults get at least 2 hours and 30 minutes per week of aerobic exercise and 2 days per week of strength training. This new report, published by the US Federal Government includes the latest scientific reviews of the benefits of physical activity. 2 hours and 30 minutes a week equals 30 minutes five days a week. Physical activity can be collected as mentioned in previous sections.

What does it all mean?

Here are some takeaways from the evidence:

• Exercise is important for health and disease fighting, and there is a lot of scientific evidence to support this.
• Whether you accumulate 30 minutes of exercise a day five days a week, 2 hours and 30 minutes throughout the week depends on what works for you. Both the evidence supports that you can increase your exercise, but you need to get in at least 10 minutes to get the benefits.
• If your goal is to lose weight the higher numbers, 60 to 90 minutes, is the recommendation. However, if you don’t, then you should start with small amounts and work more.

For health benefits:

• Adults should participate in vigorous physical activity for at least 30 minutes on 5 or more days of the week, or at least 2 hours and 30 minutes per week of aerobic activity.
• Adults can pack in as much high-intensity exercise as ten minutes of exercise throughout the day or week. But remember that the recommendations for this activity are the 10 minute threshold for getting the benefits.
• Adults who are able to engage in vigorous physical activity can achieve health benefits in less time each week; 20 minutes 3 days a week.
• Both vigorous and moderate activities should be done twice a week.

For weight management and weight-related issues:

Adults should get 60 to 90 minutes of vigorous physical activity each day, which should include both vigorous and moderate activity.

Is it strong or strong?

Strength is discussed in most of the recommendations. The definitions below from the Centers for Disease Control and Prevention are designed to help you understand what the different levels of severity mean. In the right column of this page are some examples of activities and their associated ability levels.

• Intensity: Intensity refers to the amount of work being done or the amount of energy required to perform an activity or exercise.
• Vigorous exercise: On an absolute scale, exercise is performed at 3.0 to 5.9 times your resting intensity. On a scale based on an individual’s ability, it is usually a 5 or 6 on a scale of 0 to 10.
• Vigorous exercise: On the absolute scale, exercise performed at 6.0 or greater than resting intensity. On a scale based on an individual’s ability, it is usually a 7 or 8 on a scale of 0 to 10.

Special Considerations

It begins:

• If you haven’t been strong in a while, start at a good level and do more as you go. Don’t be discouraged if you can’t do 10 minutes of exercise at a time in the beginning. Start by doing what you can, then find ways to add more. Some work is better than none, and it will take some time before you can make progress on the recommendations. The more you exercise, the more health benefits and the better you’ll feel.
• If you have any specific health concerns or concerns you should start by talking to your health care provider about physical activity. Most conditions and chronic diseases require exercise as part of a good management strategy.

Over 65 years:

Physical activity is important for healthy aging. Adults 65 and older get the biggest health benefits from regular exercise, and these benefits continue

to appear throughout their lives.

Basic Guidelines for Seniors

The following guidelines are the same for adults and children:

• All adults should avoid idleness. Some physical activity is better than none, and older adults who participate in physical activity have certain health benefits.
• For maximum health benefits, older adults should exercise at least 150 minutes (2 hours and 30 minutes) per week of moderate intensity or 75 minutes (1 hour and 15 minutes) per week of moderate intensity. vigorous aerobic exercise or equivalent. a combination of moderate and high-intensity aerobic exercise. Aerobic exercise should be done in increments of at least 10 minutes, preferably spread throughout the week. Increasing physical activity at higher levels of intensity or intensity over a longer period of time may provide greater benefits.
• Older adults should also engage in moderate to high-intensity muscle-strengthening activities involving all major muscle groups on 2 or more days per week, as these activities include results in health.

The following Guidelines are for adults only:

• If older adults cannot do 150 minutes of low-intensity aerobic exercise per week because of a chronic illness, they should be physically active according to their ability and condition.
• Older adults should take steps to maintain or improve balance if they are at risk of falling.
• Older adults must determine their level of physical activity based on their fitness level.
• Older adults with chronic illness need to understand how their conditions affect their ability to exercise safely.

One size does not fit all

The source of the guidelines, the date the guidelines were made, the benefits of following the guidelines and the target population for the guidelines are all things you should check yourself. wondering if any advice or guidance is right for you. This review has examined some of the most commonly cited recommendations. Other recommendations, made by various organizations, such as the American Heart Association or the American Diabetes Association; for different ages, such as children, infants and adults.

Whichever guide you choose to follow. Remember to start slow, progress, listen to your body and exercise regularly. Hello. Be strong.

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