A Basic Exercise Guide for Adults

This post is a summary of an exercise guide written for men and women ages 18 to 64 and is based on the 2008 Physical Activity Guidelines for Americans released by the U.S. Department of Health and Human Services. This important guide explains how any type of physical activity is beneficial to our health, and it’s a good read for anyone looking to improve their health by exercising. This includes activities such as brisk walking, running, dancing, swimming and more. Resistance training is also beneficial in building muscle mass.exercise for adults

People of any fitness level can benefit from physical activity. Beginners should start slowly and work their way up to the recommended weekly exercise guidelines. Determine what has been holding you back from exercising and solve that problem. For instance, if it’s a lack of time to exercise, start by exercising for 10 minutes a couple of times per week. This will help get you started, and any physical activity is better than none. Exercise can lead to many health benefits, including strengthening your cardiovascular system, helping to maintain a healthy weight, lower the risk of depression and more.

Lack of exercise can lead to many health problems, including heart disease, type 2 diabetes, hypertension, high cholesterol and increased risk of stroke. In order to reduce the risk of these health problems, begin exercising a few times per week and increase the time of each session week after week. Adults should get a minimum of 2-1/2 hours of moderate aerobic exercise per week. In addition to aerobic exercise, adults should also perform strength building activities at least two days per week (i.e., push-ups, crunches, weight lifting).

As you progress and become more physically fit, add more time to each aerobic workout session. For instance, instead of walking for 30 minutes, walk for 40 or 50 minutes. Health experts recommend spreading out daily workouts to at least three days per week or more. In order to reach the recommended 2-1/2 hours per week, five exercise days per week at 30 minutes per session is ideal.

Strive to increase time spent exercising each week as you progress even further week to week. Five or more hours spent exercising each week can lower your chances of breast and colon cancers. The key to success is slowly working your way up to this amount of weekly exercise by incrementally increasing the time each week. As you become more physically fit, replace some of the moderate exercise with vigorous activities, such as basketball, jumping rope, jogging/running, fast dancing and related activities. 15 minutes of vigorous activity provides the same health benefits as 30 minutes of moderate activity. So, instead of doing the recommended 2-1/2 hours per week of moderate exercise, you can opt to do 1-1/4 hours of vigorous exercise—it saves time each week.

Use a combination of moderate exercise days and vigorous exercise days. Also mix in at least two days of resistance training for a complete solution. As you become more physically fit, you are far less prone to all types of injuries, so that is just one more great benefit of improving your fitness levels.

In order to see long term benefits of exercise and strength training workouts, choose physical activities that are easy to fit into your lifestyle. For example, if you live near a river or lake, you could kayak for several hours per week; if you live near a bike path, you could ride your bike five days per week for a fun and beneficial aerobic workout. A final exercise tip would be to keep track of your fitness goals and your weekly progress; this can help to keep you motivated and on the right track to becoming physically fit.

3 Responses to A Basic Exercise Guide for Adults
  1. Stacey Burke

    Great article! Keep them coming! Thanks!

  2. Brian

    Love your exercise guide. I have just launched a Healthy lifestyle website and forum and I’m hoping you will check it out and let me know what you think. The Site is http://www.wholesomehealthnow.com
    Hope you like it.

  3. Julian Montanez

    Some genuinely excellent information, Gladiola I found this.

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