(NDAC) Staying Active Lesson
Staying Active Lesson
As a move to help Americans become healthy, in 2008 the Department of Health and Human Services (HHS) created the first ever guidelines on how to keep Americans fit. They recommend that adult Americans get 2.5 hours of exercise per week. This can be in any increment but basically that is 30 minutes a day, 5 days a week. They recommend a moderate intensity level for all adults. These guidelines help to promote people to be active and avoid a sedentary lifestyle. Sedentary
is defined as being inactive or having irregular activity.
The Guidelines Suggest the Following:
- At least 2.5 hours a week of moderate aerobic exercise, or 1 hour 15 minutes of vigorous physical activity.
- Moderate exercise includes: brisk walking, aqua aerobics, dancing, and general gardening.
- Vigorous physical activity includes: race or power walking, jogging, running, lap swimming, hiking uphill and jumping rope.
- Aerobic exercise should last a minimum of 10 minutes each time.
- For an added benefit, the HHS recommends adults do aerobic exercise moderately for a minimum of 5 hours a week or vigorously for 2.5 hours a week.
- And for muscle-strengthening they should do weight training, push-ups, sit-ups, heavy gardening or carry heavy loads on two days a week at least.
| Activity (1-hour duration) |
||
| 160 pounds (73 kilograms) |
200 pounds (91 kilograms) |
|
| Aerobics, high impact | 533 | 664 |
| Aerobics, low impact | 365 | 455 |
| Aerobics, water | 402 | 501 |
| Backpacking | 511 | 637 |
| Basketball game | 584 | 728 |
| Bicycling, < 10 mph, leisure | 292 | 364 |
| Bowling | 219 | 273 |
| Canoeing | 256 | 319 |
| Dancing, ballroom | 219 | 273 |
| Football, touch or flag | 584 | 728 |
| Golfing, carrying clubs | 314 | 391 |
| Hiking | 438 | 546 |
| Ice skating | 511 | 637 |
| Racquetball | 511 | 637 |
| Resistance (weight) training | 365 | 455 |
| Rollerblading | 548 | 683 |
| Rope jumping | 861 | 1074 |
| Rowing, stationary | 438 | 546 |
| Running, 5 mph | 606 | 755 |
| Running, 8 mph | 861 | 1074 |
| Skiing, cross-country | 496 | 619 |
| Skiing, downhill | 314 | 391 |
| Skiing, water | 438 | 546 |
| Softball or baseball | 365 | 455 |
| Stair treadmill | 657 | 819 |
| Swimming, laps | 423 | 528 |
| Tae kwon do | 752 | 937 |
| Tai chi | 219 | 273 |
| Tennis, singles | 584 | 728 |
| Volleyball | 292 | 364 |
| Walking, 2 mph | 204 | 255 |
| Walking, 3.5 mph | 314 | 391 |
Table from the CDC and used according to terms of use.
Some people may feel like the guidelines are a little aggressive but that 30 minutes a day can be obtained on your lunch break or in three 10 minute segments you sneak in through the day. Furthermore, the Centers for Disease Control and Prevention says 36% of U.S. adults didn't engage in any leisure-time physical activity in 2008. Some people make excuses about finding the time to exercise. Other people do not like or enjoy physical activity. Given the research and benefits of exercise, it is a no brainer!
Benefits of Exercise
See below for a number of reasons that support why adults should maintain a regular exercise regimen.
- Exercise can help prevent excess weight gain or help maintain weight loss by burning excess calories.
- Exercise combats health conditions and diseases. Being active boosts HDL or "good" cholesterol and decreases unhealthy triglycerides.
- Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.
- Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently.
- Regular physical activity can help you fall asleep faster and deepen your sleep.
- Physical activity can be a fun way to connect with family or friends in a fun social setting. It is also a good way to meet new people if you try a class activity.
Pregnant and Nursing Moms
Most expectant mothers can resume their current workout program once pregnant. However, if they were not active before, it is recommended that they begin slowly and do not increase their heart rate too much. It is recommended that pregnant mothers participate in low impact exercises like yoga, walking, and cycling. It is also recommended they participate in weight bearing exercises to keep bone mass strong. Pregnant moms can still weight-lift, however, they will have to lower their weight to a safe amount. Most doctors will recommend a safe weight. Cardio is still safe for moms but after about 5 months, it becomes more uncomfortable to run and it increases potential of damaging the placenta.
Disabled Adults
Where possible, adults with disabilities should do at least 2.5 hours of moderate, or 1 hour 15 minutes of vigorous, aerobic exercise a week. They should also do muscle-strengthening exercises that involve all the major muscle groups on at least two days a week, preferably more. It is important for this group to avoid inactivity and to keep exercising regularly, even if not able to meet the guidelines.
Self-Assessment: Exercise in Adulthood
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