Daily Exercise Recommendations Clarified – 8/22/07
Conflicting recommendations about the duration and intensity of exercise per week has caused confusion about what is best to keep adults healthy. Some of the prior recommendations said that adults should do moderate exercise for 30 minutes per day, 7 days a week or 60 to 90 minutes per day, depending on what organization was cited. Recently the American College of Sports Medicine and the American Hearth Association teamed up to clarify exercise recommendations for adults.1
The basic recommendations for healthy adults under 65 are:
- Do moderately intense cardio 30 minutes a day, five days a week
Or
- Do vigorously intense cardio 20 minutes a day, 3 days a week
And
- Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.1
For adults over 65, in addition to the recommendations above:
- If you are at risk of falling, perform balance exercises
And
- Have a physical activity plan.
The 30 minute recommendation is for weight management as well as reduce the risk of chronic conditions like heart disease, diabetes, hypertension, colon cancer, and breast cancer to name a few.2 If weight loss is your goal, 60 to 90 minutes is recommended.1
Some tips on how to follow the new recommendations are:1
- Do your 30 minutes in short bouts of 10 minutes each to reach your goal.
- Do a mix of moderate and vigorous activity during the week instead of just one level.
- Set aside time to exercise, maybe a 10 minute walk during your lunch break; a consistent schedule is easiest to follow and maintain.
- You don’t need a gym membership to get the exercise you need, walking shoes and hand weights can give you a great, low cost start.
- Having an exercise partner can keep you on track; have your partner, children, or coworker exercise with you.
Cost to Employers:
- Fitness programs have reduced employer healthcare costs by 20 to 55 percent.3
- Workplace physical activity programs can reduce short-term sick leave by six to 32 percent and increase productivity by 2 to 52 percent.4
What can employers do?4
- Encourage and educate employees about the new recommendations in your company’s newsletters or flyers.
- Offer incentives that will motivate employees to exercise more, such as discounted gym memberships.
- Help employees get more activity in their work day by posting signs near elevators encouraging them to use the stairs instead, suggesting walking memos instead of calling, or emailing.
Sources:
1. American College of Sports Medicine. Physical Activity and Public Health Guidelines. Available at: http://www.acsm.org/. Accessed on August 16, 2007.
2. Haskell WL, Lee IM, Pate RR, et al. Physical Activity and Public Health. Updated Recommendation for Adults From the American College of Sports Medicine and the American Heart Association. Circulation. August 1, 2007 2007:CIRCULATIONAHA.107.185649.
3. Department of Health and Human Services. Physical Activity Fundamental To Preventing Disease June 20, 2002. Available at: http://aspe.hhs.gov/health/reports/physicalactivity/. Accessed on August 16, 2007.
4. American Heart Association. Start! For employers. Available at:
http://www.americanheart.org/presenter.jhtml?identifier=3041223. Accessed on August 16, 2007.
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