Current Exercise Guidelines: Adults
The current exercise guidelines come from the American College of Sports Medicine, Centers for Disease Control, National Institutes of Health, Department for Health and Human Services, etc. The guidelines may seem like no big deal (you are a regular exerciser), or they may seem completely overwhelming and unattainable. Please remember that the important thing is to get moving in some way! If you are a beginner, simply start with short walks and gradually increase the time spent walking over the first month or two.
Cardio / Aerobic Exercise
* 2 hours & 30 minutes of moderate aerobic activity (i.e. brisk walking) per week.
* Or, 1 hour and 15 minutes of vigorous intensity aerobic activity (i.e. jogging or running) per week.
* Do 10 minute mini workouts throughout your day, or exercise all at once in 30- 60 minute sessions.
* Do cardio/aerobic exercise 3-5 times per week.
Strength Training / Weight Training
* Build Muscle or lose Muscle.
* We Start Losing muscle mass by age 30.
* Work all major muscle groups: legs, hips, gluteus, back, chest, abdominals, shoulders, and arms.
* Do strength training 2-3 days per week on nonconsecutive days.
* Your body needs 48 hours of rest between strength training workouts for muscles to build and repair.
* Strength training helps build/maintain bone mass and muscle mass.
* Strength training reshapes your body the healthy way.
Core & Balance Training
* Core Training includes the entire middle section of the body.
* Most people think of back and abdominal muscles, but the core also includes hip flexors, gluteus, hamstrings, quads. etc.
* Do core & balance training 2-3 days per week on non-consecutive days along with your weight training.
* Core & balance training improves balance, posture and body alignment.
* Core & balance training also helps prevent injuries.