How much exercise do I need? You can track either your time or calories, or both, to make sure you’re getting enough exercise. If you have been sedentary for a long time or have certain health problems, be sure to work up to these goals gradually. Time. The 2008 Physical Activity Guidelines for Americans recommend at least two hours and 30 minutes (150 minutes) of moderate aerobic activity per week. If you enjoy vigorous aerobic activities, you can pare this down to at least one hour and 15 minutes (75 minutes) per week. An equivalent combination of the two also fills the bill. As a guide, one minute of vigorous-intensity activity equals about two minutes of moderate-intensity activity.
Time to do Strength Exercises for all the Major Muscle
Twice a week, also set aside time to do strength exercises for all the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Older adults at risk for falls benefit from including balance exercises, too. Even if you are not able to reach the minimum exercise guidelines right away, it is important to do as much exercise as you are able and try to increase it gradually. The physical activity guidelines reflect the minimum amount of exercise recommended for adults. For even greater health benefits, adults who are able should strive for five hours per week (300 minutes) of moderate-intensity aerobic activity or two-and-a-half hours (150 minutes) of vigorous-intensity aerobic exercise. Again, you can also mix the two. Adults with health problems that limit their ability to exercise should strive to do as much as they can.
Expend Between 500 and 1,000 Calories per Week
Calories. Health benefits kick in when you expend between 500 and 1,000 calories per week through physical activity, although many studies find additional and extended health benefits flow from expending closer to 2,000 calories a week. For example, one New England Journal of Medicine study analyzed research conducted on 17,000 Harvard alumni. The greatest gains in longevity and lowered risk for disease occurred among those expending approximately 2,000 calories per week through dynamic physical activity, such as walking, gardening, or sports. The most active group recorded an average two-year gain in life span.
How often should I exercise?
The 2008 Physical Activity Guidelines don’t spell out how many days a week you should exercise; instead, they focus on overall time per week. Generally, though, experts recommend spreading activity throughout the week and being active at least three days a week. Starved for time? It’s tempting to wonder if you can compress activities into one or two days a week. While scientists haven’t delved into this extensively, some research tantalizingly suggests that “weekend warriors” who regularly burn through more than 1,000 calories in one or two sessions a week do have a lower risk of dying than entirely sedentary adults — that is, if they have no major risk factors. However, safety issues, common sense, and the bulk of research stressing benefits that flow from regular activity on most days of the week argue against adopting this pattern.
How long must my exercise sessions be?
Sessions as brief as 10 minutes of aerobic exercise deliver health benefits, so do what works best for you. For example, one person may prefer doing three 10-minute exercise sessions a day for five days in order to meet the guidelines, while another may prefer walking 30 minutes twice a week and cycling along a bike path for 90 minutes on a sunny weekend day.
How vigorously should I exercise?
Whether you are healthy or have medical issues, moderate activity is safe for most people and does plenty to improve your health. If you’re in good shape, adding vigorous activities to your workouts cuts time spent exercising and is a boon to health. If you’re not fit, work up to vigorous activities slowly. Higher-intensity activities raise your chances for muscle or joint injury and very slightly increase the odds of developing a serious heart problem. This applies particularly to people who are unaccustomed to physical activity, who suddenly start exercising vigorously (although the overall risk of dying from heart disease is lower than if you did no exercise).
Easiest Way to Measure Exertion Characterizes
How can you judge the pace of your workout? The easiest way to measure exertion characterizes the intensity of an activity through broad categories, such as light, moderate, or vigorous (see the table). Called perceived exertion, it’s especially helpful for staying in a safe range of activity. As you improve your fitness, you’ll find your perception of the intensity of a particular activity — walking up a nearby hill, for example — changes.
The table describes physical changes at each level of exertion. If you’re just getting started with an exercise program, aim for a moderate pace. (If health problems or disabilities make moderate activity impossible, simply do as much as you can.) As you build up, try a mix of moderate and vigorous activities to help build endurance. As you work out more often, you’ll notice gains as exercises become easier. Whenever an activity becomes easy, boost the length of your workout or your intensity again.
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