Tips for getting enough physical activity
It may sound daunting: The government says most adults should get 2 1/2 hours a week of physical activity that revs their heart rates.
But if you can't do that much, don't give up - every little bit helps, especially as people age.
"The message should always be to take it slow by setting realistic but challenging goals," says Jack Rejeski, Wake Forest University professor of health and exercise science. He recommends a walk with friends "and before you know it, you're through."
-The recommendation is for moderate-intensity physical activity, things like a brisk walk, water aerobics, cutting grass with a push mower, taking a dance class, doubles tennis.
-Just doing 10 minutes at a time counts. A few 10-minute activities each day add up.
-If you've been sedentary, build up gradually.
-If you prefer more vigorous activity - like jogging or singles tennis or a fast bike ride - the Centers for Disease Control and Prevention says 75 minutes a week is sufficient. One minute of vigorous activity counts for two minutes of moderate activity.
-The CDC says moderate-intensity means you're not breathing too hard to talk but you couldn't sing.
-In addition to the aerobic activity, the CDC urges muscle-strengthening activities at least two days a week. That can range from digging in the garden and yoga to push-ups or lifting weights.
©2011 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.
- MU fitness expert creates MyActivity Pyramid to help adults exercise (Video) Feb 12, 2009 | not rated yet | 0
- Walking associated with lower stroke risk in women Apr 06, 2010 | not rated yet | 0
- Assumptions can steer physical behavior Mar 16, 2011 | not rated yet | 0
- Less than 3 percent of UK 11-year-olds take enough exercise Sep 13, 2007 | not rated yet | 0
- Study shows moderate intensity walking means 100 steps per minute Mar 17, 2009 | not rated yet | 0
- Motion perception revisited: High Phi effect challenges established motion perception assumptions Apr 23, 2013 | 3 / 5 (2) | 2
- Anything you can do I can do better: Neuromolecular foundations of the superiority illusion (Update) Apr 02, 2013 | 4.5 / 5 (11) | 5
- The visual system as economist: Neural resource allocation in visual adaptation Mar 30, 2013 | 5 / 5 (2) | 9
- Separate lives: Neuronal and organismal lifespans decoupled Mar 27, 2013 | 4.9 / 5 (8) | 0
- Sizing things up: The evolutionary neurobiology of scale invariance Feb 28, 2013 | 4.8 / 5 (10) | 14
Classical and Quantum Mechanics via Lie algebras
Apr 15, 2011 I'd like to open a discussion thread for version 2 of the draft of my book ''Classical and Quantum Mechanics via Lie algebras'', available online at http://lanl.arxiv.org/abs/0810.1019 , and for the...
- More from Physics Forums - Independent Research
More news stories
Talking on a hands-free device while behind the wheel can lead to a sharp increase in errors that could imperil other drivers on the road, according to new research from the University of Alberta.
Health 9 hours ago | not rated yet | 0
(HealthDay)—More than one in four of those eligible for new premium assistance tax credits under the Affordable Care Act (ACA) do not have a checking account and will not be able to receive premiums from ...
Health 11 hours ago | not rated yet | 0
After studying noise in one French Quarter neighborhood of New Orleans to determine whether or not noise levels exceeded municipal ordinances, Annette Hurley, PhD, Assistant Professor of Audiology at LSU Health Sciences Center ...
Health 13 hours ago | not rated yet | 0
Young children who missed more than half of recommended well-child visits had up to twice the risk of hospitalization compared to children who attended most of their visits, according to a study published today in the American Jo ...
Health 13 hours ago | not rated yet | 0
The individualisation of drug treatments to support patients to self-manage their conditions is a concept that sits at the heart of policy, but a recent study in BMJ Open shows that there is no concrete defini ...
Health 15 hours ago | 3 / 5 (1) | 0
(Medical Xpress)—A new study by researchers in the US has shown that an ancient virus can be modified to help in the fight against the simian immunodeficiency virus SIV, which is the equivalent in monkeys ...
16 hours ago | 5 / 5 (3) | 0 |
Two mutations central to the development of infantile myofibromatosis (IM)—a disorder characterized by multiple tumors involving the skin, bone, and soft tissue—may provide new therapeutic targets, according to researchers ...
10 hours ago | 3 / 5 (2) | 0 |
Women at a particular stage in their monthly menstrual cycle may be more vulnerable to some of the psychological side-effects associated with stressful experiences, according to a study from UCL.
12 hours ago | 3.7 / 5 (3) | 0 |
Biological processes are generally based on events at the molecular and cellular level. To understand what happens in the course of infections, diseases or normal bodily functions, scientists would need to ...
13 hours ago | 5 / 5 (4) | 0 |
How can healthy people who hear voices help schizophrenics? Finding the answer for this is at the centre of research conducted at the University of Bergen.
15 hours ago | 4 / 5 (2) | 2
(Medical Xpress)—The way Alzheimer's disease is portrayed by advocacy groups and the media is having undue influence on the euthanasia debate, according to a Deakin University nursing ethics professor.
17 hours ago | not rated yet | 2