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
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.
