How much exercise for health?

12/09/2019

Being active is a key part of staying healthy, there is plenty of well intentioned advice on what we should be doing. But what does the science say? As expected is varies slightly by age etc, but everyone is advised to do some physical activity every day. This should include aerobic (something to get the lungs going)and strengthening exercises(something to get the muscles and balance going).

Adults between the age of 19 – 65:

If you are in this age group it is recommended to aim for the following:

At least 150 minutes of moderate aerobic activity (i.e. cycling, brisk walking or pushing a lawn mower) every week, or 75 minutes of vigorous aerobic activity (i.e. running, a game of singles tennis or using a skipping rope) and  strength exercises on two or more days a week that work all the major muscles (arms, legs, back, abdomen and chest).

Over 65:

If you are over 65 you should also include balancing exercises twice a week (such as yoga, Tai Chi or dancing) as this will reduce your risk of falls.

 

Under 5:

To find out more about physical activity in those below the age of 5 years, visit the NHS choices website

 

What types of activity should I do?

A mixture of moderate and vigorous intensity aerobic exercises is also acceptable and a good rule to remember is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.

Moderate vs Vigorous exercises: With moderate activity, you should still be able to continue a conversation without pausing for breath where as with vigorous activity, this will not be possible.

Even a little is better than none

If you are starting to exercise or trying a new activity for the first time, the good news is that even increasing your activity levels in small increments of 10 minutes or more can lead to significant health benefits. Don’t be put off by unrealistic targets. Start off with something easy and increase the intensity and frequency of exercise over time as your confidence levels and ability improves.

 

Different types of exercise and what they do

 

Aerobic/cardiovascular exercises: exercise that stimulates the heart and lungs to improve their function. This type of exercise helps to improve overall stamina so that you no longer get out of breath and tire so easily. Your aerobic training zone can be roughly measured by: your age in years, take away 40. Then your aerobic training zone is between 60 and 80% of that figure.

Aerobic exercises include cycling, vigorous housework, power walking or mowing the lawn

Strengthening/resistance training: this is where you are using the muscles against resistance such as lifting weights, or using resistance bands or even activities that involve you resisting your own body’s weight such as sit-ups or press-ups. Can you control, balance and move your own body weight?

e.g. lifting weights, resistance bands or body weight exercises

Stretching/flexibility: help loosen stiff muscles, joints, and scar tissue, helping you to become more flexible.  Stretches also help reduce tension and help you relax, especially if they are incorporated with deep breathing and relaxation work.

e.g. Yoga or Pilates

Balance: this can help with the control of movement and ensure that muscles are ready to support the body when needed. This is especially beneficial for those over the age of 65, if there is a risk of falling.

e.g. dancing, tai chi or yoga.

With thanks to the Institute of Osteopathy

 

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