How many minutes of exercise did you complete today? If you didn’t participate in at least 22 minutes of moderate physical activity then health experts say you didn’t do enough.
The government is cracking down on couch potatoes by issuing new physical activity guidelines for Americans. In a report released today by the U.S. Department of Health and Human Services, experts say adults should be participating in at least 2.5 hours a week of moderate-intensity physical activity such as brisk walking or 1 hour and 15 minutes per week of a vigorous-intensity activity such as jogging or swimming laps in order to stay healthy.
Fitness experts call the new guidelines the “most comprehensive federal recommendations ever and the new gold standard.” And nobody’s exempt. Kids and the elderly are being encouraged to get moving as well.
According to the federal government’s report, kids should be doing an hour or more a day of moderate-intensity to vigorous aerobic physical activity in addition to participating in some bone-strengthening activities such as running, jumping rope, skipping, or playing hopscotch. The new guidelines also recommend that children and teens complete some muscle-strengthening activities at least three times a week, including climbing trees, tug of war, modified sit-ups and pushups.
Meanwhile, according to the new report, senior citizens should follow the guidelines for adults, if they are able. If not, they should be as active as their physical condition allows.
The report also warns that adults who don’t participate in muscle-strengthening activities two or more days per week are jeopardizing their long-term health. To maximize health benefits adults should create an exercise routine for the chest, back, shoulders, upper legs, hips, abdomen, and lower legs with free weights, machines, or resistance bands. Otherwise, they should be participating in everyday activities that build muscle strength such as carrying heavy loads or heavy gardening such as digging or hoeing.
These new recommendations come after years of the federal government saying it was perfectly fine for adults to partake in just 30 minutes of moderate activity three times per week to reap health benefits. Now it appears 30 minutes is simply not enough and what’s more, Americans should be including specific muscle-strengthening exercises in their daily workouts as well.
How does your exercise routine stack up against the new guidelines?
Michele Cheplic writes about red-hot celebrities in POP CULTURE, fiery topics in PARENTS, sizzling recipes in FOOD, calorie burning exercises in FITNESS, and hot new kid-friendly crafts in FUN. Check out all of her articles here.
Related Articles:
Creating a Challenging Workout Routine
Exercising on the Road: No Excuses
Why You Want to Build Muscle as You Age
Creating a Fitness Routine that Works for You
Taking Advantage of Fall’s Cool Weather
Ways to Integrate Exercise into Your Life
Back-to-School = Back to Regular Workouts
Getting Fit Before the First Flake Falls