How much exercise do you really need to be “healthy”?The answer is not what you think

Regain a healthy lifestyle After two years of blockade, it seems like a lot of work. And while a good pair of Nike or expensive Peloton may look like a clear ticket to improve your physical health, it doesn’t have to come at the expense of your wallet. Achieving good fitness is easier than you think.

The important thing is the movement.Of course, that sounds like an easy thing: logically, more movement Have It will be for you. However, understanding what physical activity is considered beneficial can be a bit tricky.

According to the Centers for Disease Control and PreventionThe average adult should observe at least 150 minutes of “medium intensity aerobic exercise” or 75 minutes of “intense intensity aerobic exercise” each week. This can be active walking, jogging, or running, which we can easily associate with exercise and is usually a central stage in the fitness field.But they are that’s all How to achieve fitness? Is the alternative form as influential as traditional aerobic exercise and inevitably requires 150 minutes a week?

To answer that question, Melissa Bopp, an associate professor of kinematics at Pennsylvania State University, needs to prove that physical activity and exercise overlap, but not necessarily the same.

“Physical activity is all kinds of body movements that increase energy expenditure beyond resting levels,” says Bopp. reverse.. It falls into four areas. A profession that engages in work-related activities such as walking, lifting, and carrying. Domestic with housework, garden work, childcare; leisure including transportation such as biking and climbing stairs and more structured repetitive exercise, as well as volunteer activities and hobbies.

Building Lego doesn’t rotate your heart exactly, burn fat, or build muscle, but experts, regardless of type, engage in some physical activity. Letting say it’s much better than nothing at all.

“Studies have consistently shown that exercise is beneficial to health and prolongs lifespan,” said Steven Ball, a professor of physiotherapy at the University of Missouri and a state fitness specialist. reverse.. “People who are exercising live healthier and longer than those who tend to sit down. The body does not know if you are” exercising “or mowing. I just know that I need more energy. “

Aerobic exercise is considered the gold standard for maximizing heart health, reducing the risk of chronic illnesses such as diabetes and high blood pressure, and improving mental health, but it can be addressed in a variety of ways. .. Hiking, swimming, dancing, skipping rope, following training videos, doing household chores, gardening, and even playing active video games all help raise your daily physical activity level and excite you.

There are some caveats that can affect what physical activity is best for you, such as your age. Because of the loss of strength, balance, and flexibility with age, the ball is a physical activity that promotes the building and maintenance of muscle and flexibility in older people and older people, rather than increasing cardiovascular durability. He says he should focus more. Examples of this type of activity include tai chi and swimming.

CDC Online activity planner Know how long you need to do all sorts of aerobic exercise, whether you’re shoveling snow from your driveway, mowing the lawn, or cheerleading, and you can stack up the recommended 150 minutes. A good indicator that the ball has achieved a moderate zone of physical activity is to do a talk test. You can have a conversation, but you need to be out of breath so that you can’t sing.

This raises a serious question for us: Does moderate physical activity of 150 minutes a week apply to everyone? In most cases it is. For years, scientists have sought to quantify the “dose” of ideal physical activity that people need. In 2008 Physical activity guidelines for Americans, They arrived in 150 minutes as a sweet spot. This can be divided into 30 minutes of aerobic exercise 5 days a week. This consensus found that this amount of moderate intensity activity correlates with a reduced risk of stroke, heart attack, type 2 diabetes, and many forms of cancer, premature death and debilitating illnesses such as wolf. Ekelund, a professor of the Norwegian School of Sport Sciences, was based on numerous large-scale epidemiological studies. Said New York Times During April..

But if you were the perfect couch potato, don’t be afraid. CDC is recommended Aim for 60 minutes a week instead Light or moderate intensity physical activity takes place in short bursts throughout the week, Studies show It brings the greatest health promotion for those who tend to sit down. For example, you can walk slowly 5-6 times a week for 5 minutes a day, gradually increasing your pace and duration.

Bopp says he needs to focus more on physically energizing people than worrying about whether he is doing a structured and purposeful exercise. Over the past few decades, Americans have become increasingly sluggish, with only 53% of adults over the age of 18 meeting the CDC’s recommendations for aerobic exercise. As reported in 2021..

Raymond Jones, an exercise physiologist at the University of Alabama at Birmingham, said: reverse.. “Because we are likely to continue it and enjoy those benefits.” Well, they tell me that I need to engage in active walking, jogging, or running for 150 minutes. There is still more to it. “

Consistency is important, says Jones and Bopp. This is easy to achieve if you like the activity you are actually doing. By working regularly, you will be able to reach your goals such as endurance, muscle building, flexibility, and weight loss.Better quality of life is about everything Baby step..

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