The American College of sports medicine (ACSM) recommends that,
“All healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week.”
Examples of moderate intensity activities include:
- Riding a bicycle
- Walking a dog/Brisk walking
- Mopping
- Vacuuming
- Weeding
- Bowling
- Golf
Examples of vigorous activities include:
- Shoveling snow
- Mountain biking
- Stationary bike at moderate to vigorous effort
- Running
- Racquetball
- Tennis
- Soccer
There are more heart healthy activities than just walking and running for distance. Many activities that people already do during their day can add up to meeting activity requirements. Physical therapy exercises, most chores, and hobbies such as tennis or golf are great paths to meeting the minimum activity requirements to see increased health benefits.
Why is reaching 75 to 150 minutes of physical activity a week so important?
- Exercise reduces blood pressure in adults with high blood pressure. More exercise leads to larger reductions in blood pressure reducing the progression of cardiovascular disease.
- Men and women that are less active are more likely to die or become injured from heart attacks, strokes, and chronic medical conditions such as diabetes. Increased physical activity decreases the risk from these medical conditions with more activity showing even higher benefits.
- Regular physical activity reduces the risk of fall-related injuries by over 30%.
If you have pain or difficulty leading an active lifestyle, give us a call to see how we can help.
