During breakfast this morning (my usual Chobani and granola of course), I came across a really great article in the Wall Street Journal about the benefits of exercise.
How timely! With January now in full swing, we’re in the heart of New Year’s resolution time! The majority of resolutions made each year focus on weight loss, eating better and getting fitter.
However, a study from Duke University found that only a third of Americans could identify the national recommendations for minimum daily physical activity (30 minutes), despite more than a decade of publicity campaigns.
No wonder so many resolutions–and exercise goals in general–fail! It’s hard to adopt an exercise regimen when you’re not sure how much to do in the first place.
Here are the current physical activity guidelines, developed by the U.S. Department of Health and Human Services:
- At least two hours and 30 minutes a week of moderate-intensity, or one hour and 15 minutes a week of vigorous-intensity aerobic physical activity, or a combination of moderate and vigorous activity. Aerobic-activity episodes should last at least 10 minutes, preferably spread through the week.
- Additional health benefits are gained from as much as doubling the minimum recommended time spent each week in moderate or vigorous aerobic physical activity.
- Muscle-strengthening activities for all major muscle groups two or more days a week.
- Moderate activity can include ballroom and line dancing; biking on level ground or with a few hills; canoeing; gardening (raking, trimming shrubs); tennis (doubles); brisk walking; water aerobics.
Among vigorous-activity exercises are aerobic dance; biking faster than 10 miles an hour; heavy gardening (digging, hoeing); tennis (singles); jumping rope; swimming laps; hiking uphill; race walking, jogging or running.
And….here’s a super cool chart that was featured in the Wall Street Journal that details the health benefits of regular exercise. Good luck with your New Year’s Resolutions and health goals. Start small and have fun!
