I would like to share these new recommendations of the - I copy/pasted the
important parts of the recommendations for you.
American College of Sports Medicine (ACSM) and the American Heart
Association (AHA) they have updated their recommendations regarding
physical activity for adults [1]. The new guidelines, which also include
modified recommendations for older adults, are intended to update and
clarify the 1995 recommendations on the types and amount of exercise
needed
by healthy adults to improve and maintain health.
The new recommendations for adults, as well as those aged 65 years of age
and older, are published in the August 1, 2007 online issue of
Circulation.
1. To promote and maintain health, the ACSM/AHA writing group recommends
that "all healthy adults aged 18 to 65 years need moderate-intensity
aerobic physical activity for a minimum of 30 minutes on five days each
week or vigorous-intensity aerobic activity for a minimum of 20
minutes
on three days each week."
2. Combining these exercises is also acceptable, with people allowed
to
meet the recommendations by walking briskly or performing an activity that
noticeably accelerates the heart rate for 30 minutes twice during the week
and then jogging for 20 minutes, or performing any activity that causes
rapid breathing and a substantial increase in heart rate on two other
days.
"...the new guidelines specify that moderate- and vigorous-intensity
exercises are complementary to daily living and that even more exercise
than
the recommended amount provides additional health benefits.
3. Muscle-strengthening activities have also been included in the
updated
recommendations." weight lifting in moderation.
4. The ACSM/AHA also states that combining shorts bouts of activity — 10
minutes or more — can be combined to meet the 30-minute daily goal. "The
new
guidelines tell us that these short bouts of exercise are OK," said
Mieres.
In brief, as long as you move anything you do can promote your health. So
start doing something.
--
Mohammed Omar Galal, MD, PhD, MBA
Professor, Chairman Pediatric Cardiology
King Fahd Medical City