What are the recommended guidelines for physical activity to maintain good physical fitness?
The recommended guidelines for physical activity to maintain good physical fitness suggest that adults should engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Additionally, muscle-strengthening activities for all major muscle groups should be done two or more days a week. It is also important to avoid prolonged sitting and engage in regular stretching exercises.
Long answer
To maintain good physical fitness, it is generally recommended that adults engage in regular physical activity according to specific guidelines. For cardiovascular health improvement and weight management, the American Heart Association and the American College of Sports Medicine suggest that adults aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can be achieved through brisk walking, cycling, swimming, or jogging. If time constraints are an issue, individuals can break down their physical activity into shorter sessions throughout the day.
In addition to aerobic exercise, it is also important to include muscle-strengthening activities into your routine. These activities should target all major muscle groups and be performed on two or more days a week. Examples of muscle-strengthening exercises include weightlifting, resistance band workouts, bodyweight exercises like push-ups and squats, and yoga.
Furthermore, it is crucial to reduce sedentary behavior and incorporate movement throughout the day. Prolonged sitting has been linked with various health risks even among individuals who meet recommended guidelines for moderate-to-vigorous physical activity. Taking frequent breaks from sitting time by standing up or stretching can be beneficial.
It’s worth noting that these guidelines may vary depending on an individual’s age, overall health status, and personal goals. If you have any existing medical conditions or concerns about your ability to engage in certain activities, it is advisable to consult with a healthcare professional before starting a new exercise regimen.