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This time of year many people make the New Year's resolution to lose weight. They go about it in various ways, joining gyms, weight loss groups, diet programs, and some even use medications or dietary supplements. What some people do not realize is that joining a gym or buying some expensive dietary supplement is not the only way to improve ones health and lose weight.
The American Heart Association (AHA) in conjunction with the American College of Sports Medicine (ACSM) approved new physical activity recommendations in 2007. These new recommendations were specifically designed to educate and assist adult Americans to understand the health benefits of physical activity. With the American population becoming more and more sedentary as a whole, these guidelines come at a perfect time to help encourage people to increase their physical activity.
The AHA guidelines are not only for those carrying a few extra pounds. Physical exercise reduces stress, promotes and maintains health, and reduces the risk of chronic diseases and premature death in all individuals. In fact, individuals who exceed the recom
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mended physical activity guidelines have additional risk reduction of inactivity-related chronic disease.
So what are the guidelines for physical activity? The AHA recommends all persons aged 18-65 years old needs moderate-intensity aerobic activity for a minimum of 30 minutes on five days each week or vigorous-intensity aerobic activity for a minimum of 20 minutes on three days each week. Moderate-intensity aerobic activity is equivalent to a brisk walk, whereas vigorous-intensity exercise is typified by jogging, causing rapid breathing and a considerable elevation of heart rate. The guidelines also state that a person may complete a combination of moderate- and vigorous-intensity activities throughout the week in order to fulfill the recommendations. In addition, an individual does not have to complete the activity recommendation only in 30-minute blocks of time. The AHA states that physical activity should last at least 10 minutes long, but the activity may be broken up throughout the day for a total of 30 minutes of activity.
Twenty minutes of muscle-strengthening exercises at least twice weekly are recommended as well. The AHA suggests perform
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ing 8-10 different exercises for 8-12 repetitions each. These strength-training exercises include progressive weight-training, weight bearing calisthenics, stair climbing, & other resistance exercises.
At first glance, this may seem like a lot of activity, maybe excessive to what some people are currently doing. It is important to get into the habit of performing these minimal goals established by the AHA and ACSM. Remember that a short 10-minute walk three times a day helps to protect a person from cardiac disease! It's also important to remember that the AHA has found that any physical activity over the new listed recommendations further reduces the risk of inactivity-related chronic disease. At this time of New Year's resolutions, don't forget to treat your body well. Any activity that you can incorporate into your daily routine is an additional benefit in the future!
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