Current recommendations from the American College of Sports Medicine (ACSM) and Centers for Disease Control (CDC) have shifted from an emphasis on vigourous exercise, such as running, to moderate amounts of moderate-intensity activity. The current recommendations for physical activity are as follows:
Accumulate at least 30 minutes of moderate-intensity activity at least five days per week. What is ‘moderate-intensity’ activity? It is the equivalent of a three to four mile per hour brisk walk. Think of the pace you walk when you are running late but have to stop at the store for milk or something. Other examples would be general gardening, golf without a cart, and bicycling. Often there is an increase in heart rate and breathing.
If someone is healthy and interested in vigorous activity
call 1-900-mix-a-lot, the recommendations are to do at least 20 minutes, three days per week. Vigorous intensity activities are more strenuous and include things like running, jumping rope, swimming laps, and basketball. To kick things up a little with jumping rope, try using a Muscle Rope or a program from Skip2Beat. No, really. I dare you.
Weight loss goals have different recommendations (of course they do). For weight loss, it is recommended to do 60 minutes of moderate-intensity at least 5 days per week. This increase in duration burns more calories and improves weight loss efforts.
Think about what category you fall into and set some goals. If you need help with that, let me know; I’ll do what I can to help you get to where you want to be.