RODALE NEWS, EMMAUS, PA—There are 168 hours in a week, and if adults spend just 2½ of them exercising at a moderate aerobic level, they’ll have a better chance of living longer and eluding disease, the U.S. Department of Health & Human Services announced Tuesday. The new guidelines recommend kids and teens spent at least an hour a day exercising at moderate or vigorous levels, in addition to doing muscle- and bone-strengthening exercises three times a week. The physical activity guidelines provide a roadmap for anyone who wants to get fit, with a slew of suggested aerobic and strengthening activities, from gardening to tug-of-war.
THE DETAILS: The government agency calls the guidelines the most comprehensive of their kind. Starting in April 2007, a 13-member advisory committee reviewed published scientific research regarding exercise and health dating back more than 10 years.
They came up with these recommendations:
Adults:
• Moderate-intensity activities for a combined total of 2½ hours a week, 75 minutes of vigorous activities a week, or a combination of both. (Ideas listed below.)
• Double those cumulative times for even greater health benefits.
• Don’t do it all at once. Exercise sessions should be at 10 minutes long.
• People 65 and older should also try to meet adult recommendations. If that’s not an option, try to get some sort of exercise in—inactivity is no good.
Children and Adolescents:
• At least an hour of physical activity every day, most of which should be moderate- or vigorous-intensity aerobic activity. Vigorous activity should be part of the exercise at least three times a week.
• Some sort of muscle- and bone-strengthening activity three times a week.
Pregnant women:
• If you were highly active before becoming pregnant, you should be able to keep up higher-intensity workouts while carrying a child, but check with your doctor.
• New to exercise? Shoot for 2½ hours of moderate-intensity activity each week.
People with disabilities should try to hit workout numbers in the guidelines for their age group. If that’s not possible, be as active as possible.
WHAT IT MEANS: Sure, exercise will make you look better. But regular physical activity slashes your risk of developing type 2 diabetes, high blood pressure, depression, and breast and colon cancers. So get to it!
Need some ideas? Here are some suggestions:
Moderate activities:
• Walking briskly
• Water aerobics
• Ballroom dancing
• Gardening
• Skateboarding
Vigorous activities:
• Racewalking
• Jogging or running
• Swimming laps
• Jumping rope (also a bone-builder)
• Hiking uphill, or hiking with a heavy pack
As a rule of thumb, if you can talk while you’re doing it, but can’t sing, it’s probably moderate-level exercise. If you can’t say more than a few words without needing to catch your breath, it’s vigorous exercise.
In addition, Health & Human Services wants people of all ages to incorporate strength training into their weekly routines—adults, 2 times a week; kids and adolescents ages 6 to 17, 3 times a week. You don’t need dumbbells or a gym membership—adults can try push-ups, carrying heavier tools, or heavy gardening. Younger people may have more fun with tug-of-war games and rope climbing.
Tips to get started:
• If you’re just getting started and need sneaks, look for “greener” kicks: Brooks Trance 8 has a biodegradable midsole. Recycle your old sneakers by donating them to Soles4Souls.
• You don’t need to pay $39.99 a month and sign a 12-month contract to be a member of a gym—instead, subscribe to nature’s fitness center. Find an exercise buddy and head to your favorite local green space for some walking, running or hiking.
• If you’re still having trouble getting enough exercise on your own, consider hiring a personal trainer. Get a few friends to help defray the cost and do group training sessions. Look for certifications from the National Strength and Conditioning Association. As an added measure, find a trainer who earned a bachelor’s and/or master’s degree in an exercise-related field.