How much should I exercise?
How much exercise is sufficient and what kind?
Government Guidelines
The Chief Medical Officer for England and Wales recomends 30 minutes of moderately intense exercise 5 days a week. The 30 minutes need not be taken all together but can be done in 3 x 10 minute slots. To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.
Older adults aged 65 or older, who are generally fit and have no health conditions that limit their mobility, should try to be active daily and should do: At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
Muscular strength
For muscular strength and endurance a disease-free sedentary adult needs to use strength training at least twice per week, one exercise each for each major muscle group to include legs, back, chest, shoulders, arms, and abdominal muscles. Lift weights approximately 8 to 15 times, gradually working up to 70% to 80% of your one repetition capacity – that is, a weight that you could lift only a single time. It is recommended that a very sedentary individual begin at an even lower level and gradually work up in intensity. The strength training session need last only about 30 minutes.
Cardiovascular efficiency
For cardiovascular efficiency, it is recommended that you work up to at least 30 minutes of cardio exercise on most days. The exercise can be almost anything that will gradually raise heart rate and can include walking, bicycling, and many other activities, in or out of a health club setting. Sedentary adults can begin with as little as 40% of estimated maximum heart rate and work up to a range of 50% to 85%.
In as little as 6 to 10 weeks with a weekly investment of about 3 hours, you will notice a change in your energy level, appearance and even outlook. It is understandably easy to find reasons not to embark on a FUNctional fitness program, but the benefits are so great that it makes sense to bite the bullet and just do it. It is never too late to join the fitness revolution.
If you need help getting started contacting a personal trainer is highly recommended. The trainer can help establish safe goals and get you started on the right path by designing a program with the proper volume, mode and intensity. A trainer will teach you how to monitor your performance, using a heart rate monitor or your own “Rate of Perceived Exertion,” to establish and keep you within safe but effective limits. You should work progressively as your conditioning (established by baseline testing and evaluations) improves. Every effort should be made to make your FUNctional program as much FUN as possible, by relating your exercises directly to your interests and goals. There can be programs specifically designed for golfers, tennis players, etc. For those who enjoy bicycling and want to do their first “charity bike ride? for example, a program can be specifically designed to prepare you for the next London to Brighton!!.
