How much should we be exercising?

How much should we be exercising?

We all know we should exercise for optimal health, but exactly how much should that be? Well first of all, any level of activity is better than none at all, but in terms of official recommendations, the following are guidelines from the American Heart Association:

75-150 minutes per week of vigorous-intensity activity, or 150-300 minutes per week of moderate-intensity activity, both split over 3-5 sessions per week.

In addition, resistance training should be performed 2-3 times weekly, especially in those undergoing weight loss therapy, to promote fat loss while preserving muscle.

What defines vigorous from moderate intensity?

We measure activity level based on the metabolic equivalent of task or MET. One MET is the amount of energy expended for one minute while lying down at rest. Moderate activity is defined as 3-5.9 METS and vigorous activity is defined as >6 METS.

Some examples of moderate-intensity exercise include playing doubles tennis, recreational swimming, walking briskly (2.5-4 mph), bicycling < 10 mph. When performed at a moderate intensity level, you’ll breathe harder than normal, but you’ll still be able to talk.

Vigorous-intensity exercise examples include jogging/running, swimming laps in the pool, playing singles tennis, and high-intensity interval training. At a vigorous-intensity level, you’ll have a hard time talking without getting out of breath.

Why is exercise important?

1.     Physical Health: Maintaining regular physical activity can reduce the risk of chronic diseases such as coronary artery disease, diabetes mellitus, and even certain cancers. It also plays an important role in maintaining a healthy weight and can improve cardiovascular health as well.

2.     Mental Health: Physical activity releases endorphins, which can enhance our mood and reduce feelings of anxiety and depression. Regular exercise is often recommended as part of a treatment plan for mental health conditions such as anxiety and depression.  

 3.     Sleep benefits: Engaging in regular exercise can improve one’s sleep quality, helping you feel more rested and alert during the day. Sleep deprivation also increases the appetite stimulating hormone ghrelin, and is associated with an increased risk of weight gain and obesity.

4.     Enhanced Mobility and Flexibility: Exercise, specifically strength training and stretching, can improve flexibility, balance, and coordination, leading to a decreased loss of muscle mass and reducing the risk of falls as we age.

5.     Social Connections: Group activities can promote social interactions, which are important for overall well-being.

How to get started

1.     Talk to your doctor: If you’re new to exercise, or haven’t been active for a while, talk with your primary care or sports medicine doctor. They can discuss the best plan forward, tailored to your individual health and goals.

2.     Start Small: Begin with short sessions (10-15 minutes) and gradually increase the duration and intensity as you tolerate.

3.     Find Activities You Enjoy: Whether it’s walking on the beach, swimming, or going on a bicycle ride in your neighborhood, choose activities that you look forward to. This makes it easier to stay motivated and consistent.

4.     Set Realistic Goals: Set achievable and measurable goals. For example, set a goal to walk for 15 minutes three times a week after dinner and gradually build from there.

5.     Make It a Habit: Schedule exercise like you would for an important appointment. Consistency is vital to making it a part of your weekly routine.

6.     Mix it up: Incorporate different types of exercises to keep things interesting and train various muscle groups. This could include cardio, strength training, flexibility exercises, and recreational activities.

7.     Listen to Your Body: It’s normal to experience some muscle soreness, but if you feel pain or discomfort, rest and talk to your doctor.

Conclusion

Incorporating regular exercise into your life is important for maintaining overall health and well-being. Aim for at least 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity each week, split over 3-5 sessions per week, along with muscle-strengthening exercises on at least 2 days per week. Start small, set realistic goals, and find activities that you enjoy. The best exercise is the one you can enjoy and sustain long term.

Florida Direct Primary Care

At Florida Direct Primary Care, we develop individualized treatment plans that promote overall health and wellness, tailored to each patient’s unique health needs and goals. If you’re in the St. Augustine area and looking for a primary care, sports medicine, or obesity medicine doctor, contact us to learn more about the practice. Visit FloridaDPC.com, email us at info@FloridaDPC.com, or call 904-650-2882.

This web site is provided for educational and informational purposes only and does not constitute the provision of medical advice or professional services. The information provided should not be used for diagnosing or treating individual health problems or diseases. Those seeking medical advice should consult with a licensed physician.

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