Daily Requirements For Exercise

Common knowledge tells you that you should be exercising everyday. Getting some sort of physical activity is important for both your mental and your physical health. How much exercise you need to get depends on your goals, as well as your fitness and medical history.

Aerobic Exercise

In 2007, the American College of Sports Medicine and the America Heart Association collaborated to determine exercise recommendations. According to their recommendations, published in the journal "Circulation," most adults should get at least 30 minutes of moderate exercise five days per week. If you choose to exercise vigorously, do so for at least 20 minutes three days per week. If you're older than 65, you may need to take your overall health and fitness into account as you determine how much exercise you should be getting.

Resistance Exercise

Resistance exercise progressively strengthens your muscles by challenging them against a force. Although you do not need to do this daily, the American College of Sports Medicine and and the American Heart Association recommend participating in resistance training at least twice per week on nonconsecutive days. Your program should include work on all of the major muscle groups, consisting of eight to 10 exercises per session. Work at a moderate intensity for three sets of eight to 12 repetitions. The last set of repetitions should be fatiguing, which will elicit a healthy change in your muscles.

Weight Loss

If weight loss is your goal, your daily requirements for exercise differ from from those who aren't trying to lose weight. Those trying to lose weight must do aerobic exercise more frequently, according to the American College of Sports Medicine. Do 45 to 60 minutes of aerobic activity five to seven days per week. Try to accumulate a caloric burn of about 2,000 calories per week. Once you have reached a healthy weight, you may decrease your exercise and transition to the guidelines for health and wellness.

Aging and Elderly

If you're older than 65 you should continue to get at least 30 minutes exercise most days of the week if you have been physically active and have no conditions that compromise your health. If you haven't been exercising regularly, start slowly and build up your strength. Exercises that reduce stress on the joints, such as swimming and biking, are best. If you really need to limit your exertion, you can break the 30 minutes into 10-minute chunks. And yard work and housework can also count as aerobic exercise. Talk with your doctor about the amount and type of exercise that are best for you.

Considerations

These are general recommendations. Your program may have to differ, based on your medical history, goals and fitness. Those with chronic diseases like hypertension, diabetes and heart disease may have to alter their programs. Speak with your doctor regarding the appropriate amount of exercise for you. You may also consider working with a professional, such as an exercise physiologist, who can write a program specific to your needs.