How Much Exercise Do You Need? A Guide from Tula Physical Therapy & Wellness
Have you ever wondered about the right amount of exercise you should be getting every week? Research shows that regular physical activity has numerous health benefits, both for your body and mind. It can enhance your overall function, increase your longevity, and boost your independence. According to the American College of Sports Medicine (ACSM), here are the recommended aerobic and strength training exercise guidelines for healthy adults and older adults:
Aerobic Exercise
Option 1: Moderate Intensity Aerobic Activity
- Aim for at least 30 minutes, 5 days per week.
Option 2: Vigorous Intensity Aerobic Activity
- Shoot for at least 20 minutes, 3 days per week.
Moderate intensity means you can have a conversation without losing your breath. This includes activities like brisk walking, biking leisurely, doing household chores, gardening, dancing, and playing doubles tennis.
On the other hand, vigorous intensity means you might find it challenging to talk, and you'll be somewhat out of breath. Examples include jogging, fast biking or biking uphill/with increased resistance, swimming laps, attending aerobics classes, or playing singles tennis.
What if you find it tough due to fatigue or breathlessness?
If fatigue or endurance is a challenge, consider breaking up your activities into shorter bouts throughout the day. This allows for more frequent rest while still meeting the recommended exercise volume.
Strength Training
Additionally, adults should incorporate resistance or strength training for all major muscle groups at least twice per week.
Resistance training has been proven to benefit:
- Aerobic fitness
- Blood glucose regulation
- Growth hormones
- Communication between brain and muscles
- Bone, muscle, and connective tissue growth and durability
- Muscle strength, endurance, and power
Resistance training can also help manage various health conditions, including arthritis, diabetes, osteoporosis, cardiovascular disease, cognitive conditions, mental health issues, orthopedic conditions, falls risk, and insomnia.
These exercise guidelines are equally applicable to older adults, but they should consider their individual health conditions and abilities when determining exercise intensity and frequency. The US Department of Health and Human Services recommends that older adults stay as physically active as their health allows, with a focus on balance training to reduce the risk of falls.
If you have acute or chronic health concerns and are unsure about safe exercise, it's wise to consult your doctor for a health assessment and exercise clearance. If you're looking to become more active to improve your mental and physical health, Tula Physical Therapy & Wellness is here to help. Our team of physical therapists can assess your strength, mobility, and goals to create a practical and effective exercise plan.
At Tula, we believe in the power of exercise as medicine! Let us assist you on your journey to better health and well-being.
phone: (212) 604-1316
email: info@tula.nyc
Helpful Links
American College of Sports Medicine (ACSM)
US Department of Health and Human Services
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