How Much Exercise is Needed to Maintain Health? at He's Fit

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How Much Exercise is Needed to Maintain Health?

Posted December 4, 2007 at 05:00 PM by Megan Hueter

Section: In The News, His Fitness, Cardio Training, Strength Training, His Health, Physical Health, Lifestyle Health

man and weight The American College of Sports Medicine recently released 2007 updates for recommendations on the quantity of exercise needed to maintain good physical health of adults. This is valuable information, because it gives guys across America an idea of how important exercise can be to maintain a healthy lifestyle.

The ACSM is one of the most accredited sources of information in the United States (and all over the world), when it comes to exercise prescription and chronic disease prevention. Before this year, the latest prescription for exercise of healthy adults was from 1995. Since that time, more than 10 years of have passed. New science, technology and a growing population – and growing obesity problem – have added to a more broad understanding of exactly how beneficial physical activity is toward the quality of life of adults.

It is important to note that the following recommendations are simply to MAINTAIN good health in adults. It is not a program to gain strength or to promote weight loss. This is simply something every adult without disability or chronic disease should do to live a healthy life.

The 2007 update includes the following recommendations for aerobic activity:
“To promote and maintain health, all healthy adults aged 18–65 yr need moderate-intensity aerobic physical activity for a minimum of 30 min on five days each week—or, vigorous-intensity aerobic activity for a minimum of 20 min on three days each week.”

Basically, one can perform the recommendation by walking briskly (noticeably accelerate the heart rate) for 30 minutes twice during the week then jogging for 20 minutes on the other two days.

You can also break up the 30 minute walk by doing bouts lasting at least 10 minutes (for example, walking 10 minutes before work, 10 minutes at lunch, and 10 minutes after work).

Vigorous-intensity activity [recommended minimum 20 minutes a day, 3 days a week] is exemplified by “jogging, and causes rapid breathing and a substantial increase in heart rate.”

It is important to remember that this recommended amount of physical activity is IN ADDITION to activities of daily life (such as self care, cooking, shopping, walking to the parking lot, etc.

bicep curlz It is also important to realize that resistance training is needed for adults to maintain good health.

The 2007 update includes the following recommendation for strength/resistance training:“To promote and maintain good health and physical independence”—“It is recommended that 8–10 exercises be performed on two or more nonconsecutive days each week using the major muscle groups. To maximize strength development, a resistance (weight) should be used that allows 8–12 repetitions of each exercise resulting in volitional fatigue.”

Strengthening activities can include a weight training program, weight bearing calisthenics exercises, stair climbing, and resistance exercise that use the major muscle groups.

To read the rest of this report, visit the ACSM update.

This type of information begs guys to ask themselves the question - Am I doing what I need to be doing in order to stay healthy??

Research sources and for more information: [ACSM update]; [picture1]; [picture2]

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19 Responses to “How Much Exercise is Needed to Maintain Health?” (Leave a reply)

brazilian tourist attractions from France said:

After working out half of hour I feel so tired I barely crawl from the gym to my car. I see people working for hours and hours and they seem to be rested. I tried Pilates but I felt the need to do something that will work harder on my muscle groups. Even if I go to the gym daily, half of hour a day seems that’s it’s not enough to develop the musculature. It takes more than that.
February 8, 2008 at 05:01 PM
Muscle Building Tips from Toronto said:

I think many people don’t realize that the exercise can be broken into shorter bouts as you mention in the article.

30 minutes five days a week sounds like a lot of exercise for some, but if you look at it like 10 min. 3 times/day it seems more realistic.
February 18, 2008 at 01:04 PM
independenta kosovo from LA said:

The American College of Sports Medicine (ACSM) promotes and integrates scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life.)
February 20, 2008 at 02:29 PM
Teddy from indonesia said:

This exercise is for maintain health in adults, how about to lose weight, how much exercise we must do?
February 24, 2008 at 11:49 AM
Prolotherapy from usa said:

To stay healthy it is recommended to do at least 20 minuets of exercise. I would like to suggest those people who cant afford this time can do some exercise by using stair case in office building.
March 3, 2008 at 08:49 AM
Special K Diet said:

A healthy lifestyle isn’t all about exercise, people need to realise that diet goes alongside too and is just as, if not more, important when you want to maintain good health.
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Generics Drugs Online from US said:

This information is very useful and i have did try to practice in real life. I would like to know any updated related to this information as such this article was posted in 2007. Any updates on it?
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