Expert Recommended Exercise Tips
How Much Exercise Is Enough?
START
SLOW, AND WORK UP
For
the greatest overall health benefits, experts recommend that you do
20 to 30 minutes of aerobic activity three or more times a week and
some type of muscle strengthening activity and stretching at least twice
a week. However, if you are unable to do this level of activity, you
can gain substantial health benefits by accumulating 30 minutes or more
of moderate-intensity physical activity a day, at least five times a
week.
If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.
Moderate-intensity
Activity
Moderate-intensity activities include some of the things you may already
be doing during a day or week, such as gardening and housework. These
activities can be done in short spurts -- 10 minutes here, 8 minutes
there. Alone, each action does not have a great effect on your health,
but regularly accumulating 30 minutes of activity over the course of
the day can result in substantial health benefits.
To become more active throughout your day, take advantage of any chance to get up and move around. Here are some examples:
-
Take a short walk around the block
-
Rake leaves
-
Play actively with the kids
-
Walk up the stairs instead of taking the elevator
-
Mow the lawn
-
Take an activity break -- get up and stretch or walk around
-
Park your car a little farther away from your destination and walk the extra distance
The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you have to be active.
Aerobic
Activity
Aerobic
activity is an important addition to moderate-intensity exercise. Aerobic
exercise is any extended activity that makes you breathe hard while using
the large muscle groups at a regular, even pace. Aerobic activities help
make your heart stronger and more efficient. They also use more calories
than other activities. Some examples of aerobic activities include:
- Brisk walking
- Jogging
- Bicycling
- Swimming
- Aerobic dancing
- Racket sports
- Rowing
- Ice or roller skating
- Cross-country or downhill skiing
Using
Aerobic Equipment (i.e., treadmill, stationary bike):
To
get the most health benefits from aerobic activity, you should exercise
at a level strenuous enough to raise your heart rate to your target zone.
To find your target zone, use our target heart rate calculator.
Your heart should be beating within your target heart rate zone. If your heart is beating faster than your target heart rate, you are exercising too hard and should slow down. If your heart is beating slower than your target heart rate, you should exercise a little harder.
When you begin your exercise program, aim for the lower part of your target zone. As you get into better shape, slowly build up to the higher part of your target zone. If exercising within your target zone seems too hard, exercise at a pace that is comfortable for you. You will find that, with time, you will feel more comfortable exercising and can slowly increase to your target zone.
Stretching
and Strengthening Exercises:
Stretching and strengthening exercises such as weight training should
also be a part of your physical activity program. In addition to using
calories, these exercises strengthen your muscles and bones and help prevent
injury.