How Much Weekly Exercise is Necessary?

How Much Weekly Exercise is Necessary?

Article
Heart & Vascular Health
Health & Wellness
Contributed byKrish Tangella MD, MBAApr 14, 2017

Exercising is one of the most important things you can do to maintain good health. Exercise can help prevent obesity and a host of weight-related health conditions including diabetes and heart disease. The right amount of activity a week can vary for each person. It is important to get cardiovascular and muscular exercise for the best health benefits.

For average adults aged 19-64 years old, daily exercise is best. According to Mayo Clinic, adults need 150 minutes of moderate aerobic activity, 75 minutes of intense aerobic activity, or a combination of both per week in addition to at least 2 days of strength training. A good goal is to get 30 minutes of exercise a day either at once, or in short intervals. Moderate aerobic exercises include hiking, water aerobics, fast-paced walking, and bike riding. Intense aerobic exercise includes running, rapid swimming, jogging, tennis, skipping rope, and fast biking.

The amount of exercise per day or per week can be adjusted based on each person’s personal fitness level and health goals. Be aware of how much you can do each day and try to improve your level of fitness progressively over time. It is important to not over exercise and injure yourself!

References and Information Sources used for the Article:

http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx (accessed on April 2, 2016)

http://www.mayoclinic.org/healthy-living/fitness/expert-answers/exercise/faq-20057916 (accessed on April 2, 2016)

http://www.hsph.harvard.edu/nutritionsource/2013/11/20/physical-activity-guidelines-how-much-exercise-do-you-need/ (accessed on April 2, 2016)

http://www.prevention.com/fitness/how-much-exercise-you-really-need (accessed on April 2, 2016)

Saris, W. H. M., Blair, S. N., Van Baak, M. A., Eaton, S. B., Davies, P. S. W., Di Pietro, L., ... & Tremblay, A. (2003). How much physical activity is enough to prevent unhealthy weight gain? Outcome of the IASO 1st Stock Conference and consensus statement. Obesity reviews, 4(2), 101-114.

Blair, S. N., Kohl, H. W., Gordon, N. F., & Paffenbarger Jr, R. S. (1992). How much physical activity is good for health?. Annual review of public health, 13(1), 99-126.

Steinberg, H., Nicholls, B. R., Sykes, E. A., LeBoutillier, N., Ramlakhan, N., Moss, T. P., & Dewey, A. (1998). Weekly exercise consistently reinstates positive mood. European Psychologist, 3(4), 271-280.

Jakicic, J. M., Marcus, B. H., Gallagher, K. I., Napolitano, M., & Lang, W. (2003). Effect of exercise duration and intensity on weight loss in overweight, sedentary women: a randomized trial. Jama, 290(10), 1323-1330.

Slentz, C. A., Duscha, B. D., Johnson, J. L., Ketchum, K., Aiken, L. B., Samsa, G. P., ... & Kraus, W. E. (2004). Effects of the amount of exercise on body weight, body composition, and measures of central obesity: STRRIDE—a randomized controlled study. Archives of internal medicine, 164(1), 31-39.

Ogden, J., Veale, D., & Summers, Z. (1997). The development and validation of the Exercise Dependence Questionnaire. Addiction Research, 5(4), 343-355.

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