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Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn.
How much exercise is enough to guarantee that your body is functioning within healthy exercise parameters?

There is a direct correlation between people who need to exercise for 30 minutes a day and others who require 90 minutes of exercises. In January 2005, the US Government released a new set of dietary guidelines, essentially telling us that as Americans get bigger; so does the length of time we need to be physically active.

The guidelines from the Department of Agriculture and the Department of Health and Human Services have simplified it by saying that at least 30 minutes of daily physical activity is required to reduce the risk of chronic diseases in adulthood. However, for some, that is only the beginning. But, in addition to the length of time recommended for physical exercise, the US Government also set out guidelines of the types of exercises children and adults should be focusing on in order to promote a more healthy physical body.

The Department of Health and Human Services recommends these following guidelines for most healthy adults:

  • Aerobic Exercise: It is recommended that we get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You can also do a combination of moderate and vigorous activity. Regardless of the form of moderate or vigorous aerobic activity chosen, the guidelines suggest that you conduct these workouts over the course of a week, rather than within a shorter, concentrated period of time.
  • Strength Training: It is recommended that you perform strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines. However, in order to build muscle, it is recommended that you lift weights three times a week, and perform cardio on the opposite days.

Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines or activities such as rock climbing or heavy gardening.

As a general goal, aim for at least 30 minutes of physical activity every day. However, if your goal is losing weight or meeting specific fitness goals; you may need to exercise more. By ramping up your exercise time to 300 minutes a week, incorporating moderate exercise, vigorous exercise and a program of strength training; these can help you achieve even greater health benefits.

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