12/17/2024
Ever wonder how much you should exercise to gain improvements in cardiovascular, bone and muscle health? Read below to find out. The information I will be presenting is based on The American College of Sports Medicine which you can reach here. These are recommendations of physical activity guidelines for adults.
Why Exercise or Consider Exercising?
To improve function, feel better, sleep better, and reduce the risk of chronic disease. Lack of physical activity is among the risk factors associated with chronic disease. According to the CDC, 6/10 adults have a chronic disease, and chronic disease is the leading cause of death and disability.
Aerobic Training
The guidelines include 150-300 minutes (additional health benefits are gained from greater than 300 minutes) of moderate-intensity exercise per week. OR 75-150 minutes of vigorous-intensity exercise per week. This means a minimum of 30 minutes of aerobic exercise (walk, run, bike, etc) for 30 minutes 5 days per week.
Strength Training
Moderate intensity or greater training, involving all major muscle groups for 2 or more times per week.
Where to Start
Are you reading this and feeling overwhelmed that you are not meeting those standards and don’t know where to start? Start small and gradually build up. Don’t try to add everything in all at once. Need a guide through this process? Check out my physical therapy and strength training services if you are interested. Don’t want to commit to sessions? Schedule a one time virtual assessment here, or just follow along for my free content on Instagram and Youtube.
