Can you do less exercise and get more results? Current research is reviewing what dose of exercise you need to maintain a healthy weight and cardiorespiratory fitness. Scientists are exploring the option to break-up your exercise throughout the day to get the recommended amount of movement through 3-4 separate bouts of activity.
According to the American College of Sports Medicine (ACSM) “The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults.” With this information known we need to explore how much exercise is actually necessary. Recently the ACSM had a weeklong conference focused on how much or how little exercise a person needs to maintain a healthier lifestyle. The premise is that any exercise is a step in the right direction and too much can be detrimental to your health. While doing any amount of exercise it is important to include activities to reach all components of fitness and balance.
The ACSM recommends that most adults should perform:
– At least 250 minutes of moderate aerobic exercise each week or get 75 minutes of vigorous aerobic exercise
– Resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination at least 2-3 days per week
– A series of flexibility exercises for each the major muscle-tendon groups (a total of 60 s per exercise) on at least 2 days per week
There are easy ways to build activity into your lifestyle.
The CDC recommends:
– Get (3) 10 minutes bouts of walking in each day
– Get vigorous aerobic exercise by doing shorter higher intensity workouts
– Get vigorous and/or moderate intensity aerobic exercise throughout the week
These additional tips can keep you progressing forward. Walking is considered moderate and running is vigorous exercise. Using bands, free-weights, body weight or machines to perform your strength training will help reach strength improvements. Don’t forget to add balance to your exercise plan, try standing on one leg when you wait in line at the store.
Finally, set goals you can improve each week, month, and year to see your fitness level improve.
Accessed 7/12/13 at: