- on January 12, 2017
As many people begin the new year with resolutions for a healthier lifestyle, it is important to remember frequency and intensity matter for seeing results. The CDC recommends adults participate in 2 different types of physical activity a week, aerobic activity and muscle strengthening. There are many ways to combine these 2 important types of activity into your schedule.
150 minutes of moderate-intensity aerobic activity every week AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups
75 minutes of vigorous-intensity aerobic activity every week AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups
An equivalent mix of moderate- and vigorous-intensity aerobic activity AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups There are many ways to perform aerobic activities and muscle-strengthening exercises.
Moderate intensity: * Walking faster * Water aerobics * Riding a bike on level ground or with few hills * Doubles tennis * Pushing a lawn mower
Vigorous intensity * Jogging or running * Swimming laps * Riding a bike fast or on hills * Singles tennis * Playing basketball
Muscle strengthening: * Lifting weights * Working with resistance bands * Body weight * Resistance exercises * Heavy gardening * Yoga
Aerobic activity can be performed in 10 minutes increments at first to build up endurance to go longer. And it is important to always stretch properly before performing exercises and start off slowly if you are not used to exercise. And if you have an extreme tightness or muscle pain slowing you down, call TherapyWorks for a free screening for suggestions how physical therapy can get you back on track to your goals!
---Megan Remmert, DPT www.therapyworkskansas.com 785-749-1300