Starting and sticking to an exercise program is not easy. It requires discipline and consistency to reap the many health benefits of exercise. Exercise relieves stress and helps you sleep better, reduces your risk for heart disease, helps you manage your weight and can even improve your sex life. It can also be fun. The American Heart Association, or AHA, along with the American College of Sports Medicine, or ACSM, established updated exercise guidelines for healthy adults and older adults in 2007.
Persons Under 65
Healthy persons under 65 should do moderate exercise for at least 30 minutes five days a week or vigorous exercise for 20 minutes three days a week, according to the AHA. This should be combined with 8 to 10 strength-training exercises twice a week, doing 8 to 12 repetitions of each exercise. Moderate exercise is any physical activity that raises your heart rate and breaks a sweat, yet allows you to still hold a conversation. If you are trying to lose weight, 60 to 90 minutes of moderate exercise may be necessary for each workout.
Persons Over 65
Persons over 65, or persons ages 50 to 64 with chronic conditions, should do moderate exercise for at least 30 minutes five days a week or vigorous exercise for 20 minutes three days a week, according to the AHA. This should be combined with 8 to 10 strength-training exercises two to three times per week, doing 10 to 15 repetitions of each exercise. If you have a medical condition that affects your balance, add balance exercises to your regimen. Moderate exercise is working at an intensity level of 6 on a scale of 10 while still being able to carry on a conversation. You should work with your doctor to develop an exercise plan according to your fitness level and any medical conditions you have.
Start Slowly
The AHA suggests breaking physical activity into 10- to 15-minute intervals throughout the day if 30 minutes of exercise is too difficult. You will reap the same health benefits as if you worked out for a half hour. Breaking up exercise time also makes it easier to fit exercise into a busy schedule.
Make it Fun
Choose a physical activity you will enjoy working up a sweat doing, and one you will likely stick with. The AHA and ACSM recommend doing a variety of activities to avoid monotony. You can take a brisk 30-minute walk one day and go swimming the next day. Take your children and/or spouse with you to make it a fun family outing.
Set a Schedule
Choose specific times and days for exercise and stick to it so that exercise becomes as much a part of your normal routine as everything else. Try exercising at different times to determine what works best for you.
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