Exercise Recommendations Updated

The Physical Activity Guidelines and/or exercise recommendations were recently updated (2008) by the Department of Health and Human Services to provide more specific recommendations for senior citizens, pregnant women, children and other groups.

 

For general health maintenance, the exercise recommendations have not changed and include 30 minutes a day, five days if not all days of the week, of moderate intense activity. For individuals looking for more significant health improvements, 60 minutes a day, five days a week, of moderate intense activity is recommended. Monitor your daily exercise amounts using an Omron pedometer.

While 60 minutes a day does seem like quite a bit, employees must understand that accumulation of activity throughout the day does count. Taking a 30 minute walk or jog 2 times a day produces the same benefits as if you were to do it all at once.

Jogging is the fresh air-in-your-face, fat burning, inexpensive aerobic exercise that gets results! Jogging can be enjoyed alone or with friends and family. You'll find jogging tips and techniques for all levels to keep you moving on the path to a better, healthier you!

 

While the new guidelines are quite helpful for worksites offering wellness programs for employees, the updated guidelines will also help to better guide senior citizen groups, physical education programs in schools, and other specific groups. Learn more about the physical activity recommendations and guidelines from the Centers of Disease Control as well as other ideas for worksites to support increased physical activity levels for your employees.

 

 

The American College of Sports Medicine (ACSM) defines exercise intensity by percentage of maximum heart rate, and rate of perceived exertion (RPE scale)

 

Moderate activity has been defined as 55 - 69% of maximum heart rate (MHR). ACSM defines "intense" activity at 70 - 89 % MHR, and "very hard" at 90 percent and above. MHR represents the number of times your heart beats during physical activities.

 

Not sure how to calculate your MHR? Use this equation:

Subtract your age from 220. To determine the lower end of moderate intensity, multiply MHR by 55% or .55, multiply MHR by 69% or .69 to determine the higher end of the moderate intensity range.

 

As an example, for a 40 year old person, the moderate intensity numbers would be:

• 220 - 40 = 180 (Maximum heart rate)
• 180 x 0.55 = 99 beats per minute (low end of moderate intensity)
• 180 x 0.69 = 117 beats per minute (high end of moderate intensity)

 

I highly recommend that everyone know their MHR and their target heart rates because this will make sure that you do not hurt yourself. A great way to monitor your heart rate is by purchasing a heart rate monitor and watch. I highly recommend the following products to help monitor your MHR during your workouts.

 

Amazon.com Widgets

 

If that is just too much for you, ACSM also recommends using the "Rate of Perceived Exertion" (RPE), which allows you to rate your exercise intensity on a scale. You do not need to have any special equipment or knowledge to use this method. Just pay close attention to how hard you are working according to how you feel.

 

Let's say that as part of your daily exercise routine you decide to go for a leisurely walk and you rate your exertion at about a 6 (very, very light). Then, you decide to up the intensity for a bit with a slow job at a 11-12 (fairly light). Then it starts to rain on you while your trying to get back home now jogging at a 17-18 (very hard) intensity. Get the point?

 

Here is an example RPE scale for your use next time your exercising.

 

 

OTHER RELATED ARTICLES:

 

P90X: The Program

Effective Ab Workouts and Exercises
Does P90X Work?

My Workout Journal with Tony Horton

Home Workout Routines that Work

Physical Activity Programs at the Worksite

Physical Activity Store-Recommended Products

Recommended Wellness Resources

Body Mass Index

 

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