Exercise Recommendations
In 2008, the exercise recommendations for better health were updated by the Department of Health
and Human Services in order to provide more specific recommendations
for senior citizens, pregnant women, children and other groups. Use the following guidelines to help you understand how much physical activity you need for better health, to lose weight, and to reduce our chances of illness and disease.
Adult Recommendations: For general health maintenance, the exercise recommendations have not changed as they still suggest a minimum of 30 minutes a day, five to seven days a week, of moderate intense activity. For individuals looking to lose weight or significantly improve their health, 60 minutes a day, five days a week, of moderate intense activity is recommended. 60 minutes of course might be a lot for most people these days with hectic schedules.
You should know that research suggests that breaking that time up into smaller, more manageable time slots is no less effective than all at once. For example, instead of walking for an hour try doing a 30 minute bout in the morning and then three, 10-minute walks sometime throughout the rest of your day. Take a walk over your lunch hour or take the stairs instead of the elevator.
Beachbody provides customers with many shorter workouts including a 10 minute workout that can be increased up to 30 minutes.
Children Exercise Recommendations: The Centers of Disease Control (CDC) recommends that children accumulate a minimum of 60 minutes of moderate physical activity per day. Yes, that seems like a lot again, but breaking up this exercise throughout their day, including physical education, is just as beneficial. Learn more information about how to address obesity in children and how you can reverse the trend.
Pregnany or Postpartum Mothers Recommendations:: for healthy mothers who are not at risk during their pregnancy or advised by their physicians are encouraged to continue to stick with a regular physical fitness program. Experts recommend at least 150 minutes of moderate-intense activity including walking. If you have not been active up until your pregnancy be sure to consult with your physician before starting an exercise program. Pregnancy mothers who have been engaging in intense physical activity before getting pregnancy for at least a few months can continue this pace until you are not longer comfortable or have been advised not to continue.
The Centers of Disease Control's Physical Activity for Everyone is a great resource to learn more about aerobic exercise, fitness and ways to keep your family active and healthy.
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