an adult, how much exercise do I need?
First, it is important to remember that everyone is
different and that each individual has different needs. What works for one
person may not work for you. But you can follow general guidelines and
recommendations to increase the quality of your exercise program and reduce the
risk of injury
According to the Surgeon General, an average adult should
participate in 30 minutes of light to moderate activity, 3 to 5 days a week.
The American College of Sports Medicine (ACSM) recommends an additional 20-30
minutes focused on strength training to help with weight management and
functionality. The ACSM provides a few tips to assist making your lifestyle
it in short bouts. Research shows
that moderate-intensity physical activity can be accumulated throughout
the day in 10-minute bouts, which can be just as effective as exercising
for 30 minutes straight. This can be useful when trying to fit physical
activity into a busy schedule.
it up. Combinations of moderate- and
vigorous-intensity physical activity can be used to meet the guidelines.
For example, you can walk briskly for 30 minutes twice per week and jog at
a higher intensity on two other days.
your schedule. Maybe its easier for
you to walk during your lunch hour, or perhaps hitting the pavement right
after dinner is best for you. The key is to set aside specific days and
times for exercise, making it just as much a regular part of your schedule
as everything else.
gym isnt a necessity. It doesnt
take an expensive gym membership to get the daily-recommended amount of
physical activity. A pair of athletic shoes and a little motivation is all
you need to live a more active, healthier life.
it a family affair. Take your spouse,
your children, or a friend with you during exercise to add some fun to
your routine. This is also a good way to encourage your kids to be
physically active and get them committed early to a lifetime of health.
Remember consult your doctor before you start any type of
Leonel Muralles is Disease Management Coordinator for the
East Jefferson General Hospital Wellness Center. To find out more about how to
join the Wellness Center and get on a path to healthier living, call