When is Enough Enough?
The national guidelines for physical activity actually say, ‘some is better than nothing’. What is some? What is enough? We know what nothing is! Exercise recommendations for most adults including older adults are to accumulate….
Minimum of 150 minutes of moderate level intensity aerobic exercise per week
That’s only 30 minutes a day for 5 days per week!
Recommended goal is to start low and go slow progressing to 300 minutes per week for greater health benefits and weight management. Regular exercise spread over days of the week helps to create a habit! Moderate aerobic exercise can be achieved by the ‘walk-talk’ test. If you can walk and talk for a period of time, with a little perspiration or increased breathing, but not gasping for air in-between words, you probably are walking at a moderate pace.
Muscle -strengthening exercise is recommended 2-3 days per week on alternate days allowing rest in between days for muscle repair and rebuild. As we age we need to build and maintain muscle mass which exercise is very efficient in doing. Performing muscle strengthening exercise helps prevent sarcopenia (loss of muscle mass) as we age. This also helps us to decrease our risk for frailty.
Based on your current fitness level, adjust your exercise intensity using the Borg Rate of Perceived Exertion Scale (RPE). How hard do you think and feel you are working? Be honest!
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