Physical Activity: What should I be doing and how often?
Most of us know the importance of exercise. But how much physical activity do we really need in a week and what kind should we be doing?
The general consensus is adults should be spending a minimum of four days a week exercising. Two of those days should be dedicated to strength training and two should focus on aerobic exercise.
So what is considered aerobic exercise? Commonly known as “cardio,” aerobic activity is usually thought of as brisk walking, biking, or running. However, it covers a wide range of activities including housework, like mowing the lawn. Anything that gets and keeps the heart rate up can be considered physical activity. To reap the benefits, you’ll need to spend at least 10 minutes at a time exercising at a moderate or vigorous effort.
Engaging in moderate aerobic activity means although your heart rate is elevated, you’re not short of breath. Moderate aerobic activity includes things like:
- Walking fast
- Doing water aerobics
- Riding a bike on level ground or with few hills
- Playing doubles tennis
- Pushing a lawn mower
On the other hand, vigorous aerobic activity means you’re breathing hard and fast, and your heart rate has increased much more. Vigorous aerobic activity includes things like:
- Jogging or running
- Swimming laps
- Riding a bike fast or on hills
- Playing singles tennis
- Playing basketball
Either aerobic activity level is encouraged but the more intense the activity, the less time you’ll need to spend doing it.
Strength training is also recommended twice a week to see the full benefits of exercise. Strength training occurs when you do an activity that works your muscle groups including your legs, hips, back, chest, abs, shoulders and arms. The goal is to engages these muscles until you become slightly fatigued.
Some ways to work strength training includes
- Lifting weights
- Working with resistance bands
- Doing exercises that use your body weight for resistance including sit ups and push ups
- Heavy gardening including shoveling
- Yoga
If you are unwell, it is important to speak with your doctor before undergoing any fitness plan. However, exercising can provide you with incredible benefits including stress release and improved heart health.
