RELATED: Report Finds a Large Majority of Adults Not Meeting Exercise Recommendations Older adults should focus more on balance exercises - like tai chi, which has been shown to improve stability and decrease fracture risk in older adults, according to a 2013 review published in December 2013 in the European Journal of Integrative Medicine - and continue to do as much aerobic and muscle-strengthening activities as their bodies can handle. Here, experts break down exactly how much exercise is enough, on the basis of your personal health and fitness goals.Īdditionally, HHS encourages balance and stretching activities to enhance flexibility, as well as muscle-strengthening workouts two or more times a week. “ Regular exercise can help lower risk of premature death, control your blood pressure, reduce the risk of type 2 diabetes, combat obesity, improve your lung function, and help treat depression.” Oken, MD, deputy chief of staff at the Edward Hines Jr. “The medical literature continues to support the idea that exercise is medicine,” says Jeffrey E. If your goal is more specific - say, to lower your blood pressure, improve your cardiovascular fitness, or lose weight - you'll need either more frequent exercise or a higher intensity of exercise. RELATED: Why Exercise and Sleep Are Your Ultimate Defense Against Stressįor general health benefits, a routine of daily walking may be sufficient, says Susan Joy, MD, codirector of the Kaiser Permanente Sports Medicine Center in Sacramento and team physician for the Sacramento Kings. He explains that, before you make a decision on how much you need, you should have a good idea of your exercise goal or goals: Are you exercising for physical fitness, weight control, or as a way of keeping your stress levels low? "How much exercise is enough for what?" asks David Bassett Jr., PhD, a professor of exercise physiology at the University of Tennessee in Knoxville. Read how research finds ways to help you love exercise.How much exercise is enough? It depends on your health and goals. Related Informationįind an exercise activity that’s right for you. NOTE: Before starting a physical activity program, speak to your healthcare provider first to discuss what is right for you.
You're never too old to strengthen your body! Studies have found that weight training can reverse muscle weakness even among people in their 90s. Yoga and Tai Chi are also good for your balance along with any exercises that will strengthen your lower body.īe sure to vary your activity from light, moderate and vigorous effort. When you are really steady, try the exercise with your eyes closed. As you progress, steady yourself with one finger, then try it with no hands. Balance activities you can do at home include standing on one foot or standing on your toes while holding onto the back of a chair.Increased flexibility later in life will allow you to continue to tie your shoes, reach the top shelf in your kitchen and clip your toenails. Flexibility activities, such as stretches, yoga, housework or golfing keep your muscles relaxed and your joints mobile.Strength activities, such as carrying groceries (or toddlers), heavy yard work or weight training, strengthen muscles and bones and improve posture.
They’re especially beneficial for your heart, lungs and circulatory system. Endurance activities are continuous activities such as walking, cycling and tennis.Choose physical activities that require endurance, strength and flexibility. Just as a variety of foods is important for healthy eating, a variety of activities is important for healthy living. Older adults should add muscle and bone-strengthening activities using major muscle groups at least two days per week to enhance balance and prevent falls.
150 minutes to hours how to#
The bonus: physical activity will give you more energy and help you cope better with your busy week. Read more about how to monitor your exercise and find the right fitness tracker. However, the more active you are, the greater the health benefits.
If you're short on time, remember that any physical activity is better than none. For example, take a brisk 10-minute walk during lunch hour, play for 10 minutes with your kids after work, and then spend another 15 minutes walking the dog in the evening. You can do 10 minutes or more at a time throughout the day to reach your daily total. The activity doesn't have to be non-stop, such as an aerobics class. Heart and Stroke recommends adults should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more. But if you're not active now, don't worry, you don’t have to suddenly embark on an Olympic-training program. Regular physical activity is a great way to keep your heart healthy and lead a healthy lifestyle. To maintain heart health, a little physical activity goes a long way.