Basic physical activity recommendations for healthy adults under age 65.
Do moderately intense cardio 30 minutes, 5 times a week
OR
Do vigorously intense cardio 20 minutes a day, 3 times a week
AND
Do 8-10 strength-training exercises, 8-12 repetitions of each exercise twice a week
Basic physical activity recommendations for adults over 65 or adults 50-65 with chronic conditions such as arthritis
Do Moderately intense cardio 30 minutes a day, five times a week
OR
Do vigorously intense cardio 20 minutes a day, three times a week
AND
Do 8-10 strength-training exercises, 10-15 repititions of each 2-3 times a week
AND
If you are at risk for falling, perform balance exercises
AND
Have an activity plan
Definitions
Moderately intense activity: A brisk walk or activity that accelerates the hear rate. “Breaking a sweat” while remaining able to carry on a conversation is considered a moderate intensity activity.
Vigorous intensity activity: An activity such as jogging and it causes rapid breathing and a substantial increase in heart rate.
How do these recommendations address weight maintainance and weight loss? Many people need more than 30 minutes of moderate-intensity activity to maintain weight or contribute to significant weight loss. The control of body weight responds to both calories consumed as well as calories expended during activity. Both intake and expenditure need to be considered to prevent unhealthy weight gain or achieve weight loss. For individuals who achieve the moderate-intensity activity for 30 minutes on 5 days a week but remain overweight, an increase in their physical activity is a reasonable component of any strategy to lose weight.
According to ACSM these recommendations are addressing concern that adults in the United States are not active enough. Physical inactivity is a public health issue. Possible diseases due to inactivity include cardiovascular disease, type 2 diabetes, obesity, cancer, depression, hypertension, strokes, colon and breast cancer and anxiety. The recommendations above are the basic minimum for suggested physical activity.
