Physical Activity Guidelines
Friday, June 26, 2015
An expert panel – after reviewing physiological, epidemiological, and clinical evidence – formulated a recommendation for physical activity.
The expert panel included the American College of Sports Medicine and the American Heart Association. They have given us the following physical activity guidelines: To promote and maintain health, all healthy adults aged 18–65 years need moderate-intensity aerobic physical activity for a minimum of 30 minutes five days each week OR vigorous-intensity aerobic activity for a minimum of 20 minutes three days each week.
Also, combinations of moderate and vigorous intensity activity can be performed to meet this recommendation. Moderate-intensity aerobic activity, which is generally equivalent to a brisk walk will accelerate the heart rate.
Exercise can be accumulated toward the 30-minute minimum as long as the exercise lasts at least 10 minutes. It is also recommended that eight to ten exercises be performed on two or more non-consecutive days each week using the major muscle groups.
To maximize strength development, a resistance (weight) should be used that allows 8–12 repetitions of each exercise. People who wish to further improve their personal fitness, reduce their risk for chronic diseases and disabilities, or prevent unhealthy weight gain will likely benefit by exceeding the minimum recommended amount of physical activity.
Moderate or vigorous-intensity activities should be performed in addition to light intensity activities frequently performed throughout the day.18