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   How much physical activity do you need?

Benefit your health (aerobic) and your muscles (strength) will mean about 150 minutes a week. That is just 2 hours and 30 minutes a week! Not too tragic, right?

Here is the CDC break down of this
For important health benefits
Adults need at least:
150 minutes of moderate intensity aerobic activity (i.e. brisk walking) every week.
AND
Muscle strengthening activities on 2 or more days a week that work all major muscle groups ( i.e. legs, hips, back, abdomen, chest, shoulders and arms)
OR
75 minutes of vigorous-intensity aerobic activity (i.e. jogging or running) every week and
AND
Muscle-strengthening activities on two or more days a week that works all major muscle groups.
OR
An equivalent mix if moderate and vigorous-intensity aerobic activity
AND

Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR


1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week
AND
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR

An equivalent mix of moderate- and vigorous-intensity aerobic activity
AND

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)

 

 

10 minutes at a time is fine

We know 150 minutes each week sounds like a lot of time, but it’s not. That’s 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don’t have to do it all at once. You can even break it up into smaller chunks of time during the day. It’s about what works best for you, as long as you’re doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time

For Even Greater Health Benefits

Older adults should increase their activity

5 hours or 300 minutes each week:

Moderate intensity aerobic exercise AND muscle strengthening exercise for all major muscle groups.
OR
150 minutes each week of vigorous intensity aerobic activity AND muscle strengthening exercises for all the major muscle groups
OR
An equivalent mix of moderate and vigorous intensity aerobic and muscle strengthening for all major groups on 2 or more days a week.

More time does add up, means more health benefits. Go beyond 300 minutes of moderate intensity aerobic or 150 minutes of vigorous intensity aerobic exercise. You will get more healthy benefits.
Are you doing light, moderate or vigorous intensity aerobic exercise. Some of the activities that are light are: doing laundry, cooking or shopping. These activities do not raise your heart rate and cause you to sweat.

 

Moderate intensity aerobic activity would include: Pushing a lawn mower, shoveling snow, walking fast and playing tennis doubles, riding a bike flat terrain.

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Vigorous intensity aerobic activity would include: Running or jogging, fast bike on hilly terrain, Swimming laps. Activity at this level will have an elevated heart rate and respiration. You could not carry on a conversation with anyone.Jawbone up3

Intensity is how hard your body is working.

Strength training includes: working with remittance bands body weight exercises, heavy gardening, lifting weights, Including some of the machines at the gym.

Many people have looked at this information and wondered where do I start.
Logically that depends on what kind of shape you are in.

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Walking is a great way to start moving. Don’t need much equipment, good shoes for sure. Likely you will be on your feet for this!

 

I must say, your first stop is to see your Doctor, discuss what you want to do and heed his/her advise.

Thank you for taking the time from your day to visit.

Walk for better health.

Any comments or suggestions may be left below, all are appreciated.

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