What is the Current Exercise Recommendation?
I was asked “What is the current recommendation for daily exercise these days to maintain physical fitness?”. So I did some homework to see if it has changed since my college days when the standard according to ACSM (American College of Sports Medicine) was 30 minutes or more of physical activity daily. At least that is what I remember it being. It could be done at one time or accumulated throughout the day. That is just bare minimum for heart health. To improve fitness they say endurance activity should be performed 3-5 days/week and complementary flexibility and resistance training should be done 2-3 days/week. The format includes a warm-up period (about 10 mins), an endurance/stimulus period (20-60 mins), and a cool-down period (about 10 mins).
My main reason in looking into this is to address the population who will not engage in structured exercise programs. The 'easy breezy' 30 minutes of SoMeThInG still applies even if a gym type environment is not for you. According to CDC (Centers for Disease Control) evidence has shown that regular participation in moderate intensity physical activity most days of the week is associated with health benefits, even when VO2max remains unchanged. Exercise Intensity is measured in METs (metabolic equivalents). The moderate intensity range we are talking about here is 3-6 METs. I have a side note that says 3 METs is equivalent to walking 3mph. I was awake in college!! ;) I just talked with my Nannie (my grandma) and she said she was going to start walking her dog everyday....GO Nannie!!!
After doing some research I am finding that some guidelines are now up to 60 minutes of activity daily. The Institute of Medicine says 60 minutes of real exercise (not just daily routine) is necessary to maintain cardiovascular health and ideal body weight. They are aware that most people are unlikely to meet this standard. However, their research does support that 20-30 minutes of moderate exercise 5 days a week may not shed pounds but it will do your heart a lot of good.
The Department of Health and Human Services recommends 150 mins of moderate aerobic activity (300 for more increased benefits) and 75 mins of vigorous activity a week, along with strength training twice a week. They agree with the goal of 30 minutes minimum of exercise everyday for health benefits, and it can be split up into shorter time increments (ex. 10 minutes at a time).
For more incentive to get moving → According to Dr. Gordon Blackburn (Director of Cardiac Rehabilitation, Preventive Cardiology and Rehabilitation Program):
One last source, a trusted friend of mine who is a psychologist, highly supports the theory that daily exercise is a highly effective means to fight depression. She said she read about a study done in Thailand that concluded 15 minutes of moderate exercise daily could do your heart good. I know some who would like that finding!
What they all seem to agree on is that it is going to vary depending on the individuals needs, goals, and lifestyle. Bottom line is, do something!
How Fitt are you???
Endurance Testing → VO2max is the term used for maximal oxygen uptake. It is the criterion measure of cardiorespiratory fitness, related to the functional capacity of the heart. Easiest way to test this is done on a treadmill with a mile walk/run test. A cycle test or step test can also be used.
Strength Testing → Muscular Strength refers to the maximal force that can be generated by a specific muscle or muscle groups. Generally the best way of testing is the 1-repetition maximum (1RM), the heaviest weight that can be lifted only once using good form.
Muscular Endurance Testing → The ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue. Basically the amount of maximum voluntary contractions (reps) a person can do without rest. Most commonly tested by pushups and curlups (crunches).
Once you start it's a lifestyle
I am often asked and I hear it debated: The Consequences of a reduced exercise dosage or complete cessation of training in physically conditioned persons. People tell me all sorts of things, like they heard you lose strength gains after weeks, or days, or months . Let's see what we can find in this subject...
As far as strength training goes, studies showed that a reduced training frequency or duration will not effect VO2max or muscular strength IF the training intensity is maintained with one strength training session/week. (That is probably good news for those who visit their trainers once a week to maintain!)
Outside the box ideas for exercise
Okay so I have to say it... Take the stairs instead of the elevator, park far away from the entrance, clean house, take extra steps in your day, and so on...honestly that is boring and I hate parking far from where I am going just to walk extra!
Trying to brainstorm some ideas that are considered heart healthy to get the recommended amount of activity...things that we may forget about:
play with your kids
go bowling
dance! (in a class or at home)
workout at home
body weighted exercises are great (push ups, squats, lunges, crunches, planks...be creative)
get some free weights, or a kettle bell, or a medicine ball, or bands, or an exercise ball...and use what you get!
try an exercise video
long or short walks- try different scenery
bike...swim...jog
horse back riding
roller-skate!?
play tennis, or raquetball, golf, or catch
play basketball (when was the last time you played a game of horse?)
yardwork (ick!)
volunteer somewhere
Ideas to get motivated:
sign up for a local run/walk,
sign up for a local team (softball, volleyball, whatever)
do an activity with a friend/spouse
pick a bad habit and change it, or at least consider it
replace negative thoughts with positive ones
take a look at your time management- diffuse excuses and things that take away from allowing time for activity and a healthy lifestyle
cut out things that produce negative results, add things that produce positive results (even rest :)
try something new
call your trainer for a new workout! (even if its just a half hour)
SMILE :D
Any suggestions??? Let me know!!!
Information from:
American College of Sports Medicine guidelines for Exercise Testing and Prescription: Sixth Edition
The warmup: Elliptical and body weight squats
Exercise 1- Circuit 1: Toe Touches
Return to a full extension
Exercise 2- Circuit 1: V sit with a Medicine ball twist
raise feet off the ground if good form can be kept
bring knee up to a balance
Exercise 4- Circuit 2: Sit ups with Medecine Ball
Exercise 5- Circuit 2: Plank 
Keep the core engaged so
Exercise 6- Circuit 2: Reverse Lunge with Medicine Ball
Exercise 7- Circuit 3: Diagnols 
Exercise 8- Circuit 3: Leg Curls
