National Institutes of Health Recommendations on Physical Activity

If you are interested in pursuing an exercise program for the overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic exercise three or more times a week and some sort of muscle strengthening and stretching two times a week.

If you are new to exercise, and cannot do the recommended amount of exercise, you can gain significant health benefits by performing moderate-intensity activities throughout the day. You must accumulate 30 minutes or more of these activities, at least five times a week.

Aerobic Exercise
Aerobic exercise is any extended activity that keeps your heart rate and breathing elevated at a regular, even pace. This is achieved by repetitive use of large muscle groups. Aerobic exercise trains your heart to work more efficiently, and burns more calories than other activities.

To get the maximum benefit from aerobic exercise you must exercise at a level that will elevate your heart rate to 50 percent to 75 percent of your maximum rate at rest. To find out your heart rate while exercising, count the number of pulse beats at your wrist or neck for 15 seconds. Then multiply that number by 4 to determine your heart rate. Slow down your pace if your heart rate is above your recommended target zone. If your heart rate is slower than your target, increase the intensity of your exercise.

When you begin an exercise program, start at the lower end of your target zone. If even this is too strenuous for you, slow down to a pace that is comfortable for you. You should be breathing hard, but able to speak easily. In time, you will find that your exercise tolerance will improve, and you will be able to do more exercise without feeling as if you are working harder.

Moderate Intensity Exercise
Moderate intensity exercise includes activities that you perform throughout the day. These activities are usually of short duration and, by themselves, have little effect on your health. However, if you accumulate at least 30 minutes of these activities during a day, you can achieve substantial health benefits.

Source: National Institute of Diabetes and Digestive and Kidney Diseases

The National Institute of Diabetes and Digestive and Kidney Diseases offers the following tips for a safe and successful exercise program:

• Start at a slow pace, and gradually increase the pace and amount of time as you become fit.
• Choose activities that you enjoy and that fit into your lifestyle. (You are more likely to maintain an exercise routine if you?re having fun.)
• Plan your exercise around your most active time of day. For example, if you are a morning person, schedule your exercise early in the day.
• Exercise regularly.
• Exercise at a comfortable pace. When doing any aerobic activity, you should be able to carry on a conversation. You know that you are exercising too hard when:
• You do not feel “normal” even 10 minutes after exercising
• You have difficulty breathing during exercise
• You feel faint or weak during or after exercise
• Maximize your safety and comfort. Exercise in a safe location and wear comfortable shoes and clothing.
• Vary your activities to avoid boredom.
• Encourage family and friends to join you in your activities. Since you will be exercising for your lifetime, it is best to find activities that will involve those you love. Exercise will become its own reward, rather than a chore.
• Involve your children in your active lifestyle. When parents are active, children are more likely to be active and stay active for the rest of their lives.
• Challenge yourself. Set short-term as well as long-term goals and celebrate every success.

WEIGHT-LOSS DRUGS

Related Articles

TrackBack

TrackBack URL for this entry:
http://blog.healthra.com/obesity/physical-activity.htm/trackback
Listed below are links to weblogs that reference "National Institutes of Health Recommendations on Physical Activity".