Regular
physical activity is protective to the health in numerous ways as shown on the
chart to the right. To experience these health benefits it's necessary to meet
certain criteria. The following guidelines can help you design your personal
activity program to be both effective and safe.
Burns excess calories to achieve and
maintain a healthy weight
Lowers the blood pressure and improves
blood cholesterol levels (HDLs) reducing the risk of heart attack
and stroke
Improves insulin sensitivity helping
prevent or control diabetes
Improves mood, self image, and helps
combat depression and anxiety
Strengthens muscles and bones
decreasing injury risk and helping prevent osteoporosis
Reduces the risk for colon cancer,
breast cancer, and certain other cancers
Surgeon General's Report on Physical Activity and
Health
Choice of Activities
The
good news for most people is that physical activity doesn't need to be
strenuous to be beneficial. When first starting, choose moderate activities you enjoy and that
are within your current level of capacity. As you get used to regular activity
and want a greater challenge you can participate in more vigorous
activity.
National
guidelines state:
"Every adult should accumulate 30 minutes or more of
moderate-intensity physical activity on most, preferably all, days of the
week." American College of Sports Medicine and CDC
Moderate Physical
Activities
The
following moderate activities are similar in energy expenditure and are
good examples of a daily fitness program to get good health results.
Gardening
for 30-45 min
Walking for 35 minutes (1.75 to 2 miles)
Bicycling, 8-10 mph for 30 minutes
Active dancing for 30-40 minutes
Mowing the lawn with a push, power mower,
raking leaves, active gardening for 30-40 minutes
Water aerobics for 30-40 minutes
Swimming laps at a moderate pace for 25-30 min
Conditioning exercises, 30 to 40 min.
Golf for 45 to 60 minutes
Table tennis for 45 to 60 minutes
Volleyball, social, for 45 to 60 minutes
Safety
When beginning an activity, ease into it. Give the heart and muscles time to
warm up for more vigorous activity to follow. The same is true for the end of
the activity. Cool down gradually with easy walking, stretching, or other
lower intensity activity.
Most
healthy people don't need to see their doctors before starting a
moderate-intensity activity program. However, if you have a health problem
such as diabetes, obesity, or a heart problem, get your doctor's guidance first before
beginning a fitness program.
Progression Another safety consideration in to
start easy and progress gradually. You may only be able to go 5 or 10 minutes when
first starting. Gradually work up over weeks to the full 30+ minutes. When you
can easily complete your 30+ minutes then you can gradually increase intensity
if you wish to develop higher fitness levels. It may have taken you years to
get out of shape. Don't try to get back into shape over night. Give the body
time to adapt and strengthen.
Duration How long do I need to exercise.
Notice that the guidelines say to "accumulate 30+ minutes
daily". You don't have to get all your exercise at one time. It may
be easier for you to break it up into two 15 minute active sessions or
even three 10 minute sessions.
For
example. If you walk 15 minutes to catch a bus in the morning and again
in the evening, you would get your 30 minutes. Or maybe you walk 15
minutes at noon each day and then bike or mow your lawn etc. for another
15+ minutes in the evening. If you want more benefit, go a little
longer.
Intensity When first beginning exercise at
an easy level, one that you can maintain for 10 to 30 minutes without
undue strain or fatigue. A moderate-intensity activity should feel
"fairly easy to somewhat hard" and make you breath deeply but
not be out of breath. Working up a moderate sweat is also a good
indication of of benefit.
If
you want a more specific guide, use the exercise heart rate calculator
below.
Keeping
Motivated
Set weekly goals and then track your
progress. A goal might be 30+ minutes of activity 5 days per week. Or, it
may be walking 2 miles 4 days each week. Be specific and write it down.
Then check yours progress weekly.
Exercise with your
spouse or a friend. Adding a social
element helps keep it fun.
Try a variety of activities. Walk, bike,
swim, hike on the weekends, play tennis, garden.
Don't overdo! If you get too tired or get
sore muscles it isn't much fun any more and many people quit. Take it easy
but be regular and the body adapts.
Think of exercise as
"Play time." Have fun!
Reward yourself as
you reach your personal fitness goal.
Join a fitness
center or biking or hiking club.
Exercise Heart Rate Calculator
Enter your current age
Your resting heart rate
Specify your intensity level desired:
Moderate
(40-59% of heart rate reserve)
Vigorous
(60-75% of heart rate reserve)
Strenuous,
athlete level (70-85% of HR reserve)
Your target exercise heart rate*
range
*
Keep your exercise heart rate
in this range for optimum cardiovascular fitness and safety.
For
every hour you exercise you increase your life expectancy by 2
hours.
Ralph Paffenbarger, Harvard Alumni Study
