(NaturalNews) The American College of Sports Medicine and the American Heart Association have released new guidelines for physical activity that recommend that healthy adults ages 18 to 65 exercise a minimum of five days per week in order to promote health and prevent disease. The new guidelines were published in Med Sci Sports Exerc 2007; 39:1423–34.
Specifically, the guidelines recommend:
• Moderate-intensity aerobic physical activity, such as brisk walking, for 30 minutes five days per week, or vigorous-intensity aerobic physical activity, such as jogging, for 20 minutes three days per week.
• Muscle strengthening activity, such as weight training, a minimum of two nonconsecutive days per week, which should include 8 to 10 exercises repeated 8 to 12 times.
The lead author of the new guidelines, William Haskell, PhD, professor of Medicine at Stanford University's Prevention Research Center, says “Following the current recommendations will lead to an increase in cardiovascular and muscle fitness, help achieve and maintain a healthy body weight, and assist in the prevention of chronic degenerative diseases such as coronary heart disease, stroke, type 2 diabetes and some types of cancer.”
A combination of moderate- and vigorous-intensity activities works just as well, say the guideline authors. For example, walking briskly two days and jogging two days per week. The authors also state that the 30 minutes of moderate-intensity aerobic activity does not have to be completed all at once and can be broken down into increments of 10 minutes or more.
A big part of these new guidelines is the recognition that exercise must be planned. Regular exercise does not happen spontaneously. Walking to work is great, though, unfortunately, not feasible for most. Dean Ornish, MD, is known to have said “walk your dog every day, whether or not you have one.” Find some kind of movement you enjoy: belly dancing, Aikido, ball-room dancing, contact improv, roller-blading, yoga, hula hoops, getting to 10,000 daily steps on your pedometer. As long as it gets your heart rate up, and you’re having a good time, this is successful exercise.
The American College of Sports Medicine last published exercise guidelines in 1995. These updates are more exact about the types and duration of exercise. They are based on recent scientific findings about the relationship between physical activity and health. The authors point out that an increase above the recommended minimum amount of exercise may provide further health benefits.
A companion guide is also available for adults ages 65 and over and adults 50 to 64 with chronic medical conditions. These guidelines are similar but adds important detail about flexibility, balance and how to stick with a plan.
Currently only about 25% of the US population follows these guidelines, according to the CDC. Haskell states this percentage could increase to 50% over the next decade with the active support of the community agencies, medical personnel and, especially, employers.
Dr. Emily A. Kane at www.DrEmilyKane.com
About the authorDr Emily Kane is a practising naturopathic physician and licensed acupuncturist. For more info see www.DrEmilyKane.com
###
Related Articles
• Lies of the Health and Fitness Industry Exposed
• Poor Fitness Associated with Increase in Prevalence of Cardiovascular Disease (press release)
• The 7 Big Health and Fitness Lies About Optimal Health and Weight Loss (Part 1)
• Fitness counteracts cognitive decline from hormone-replacement therapy (press release)
• Six Principles for Improved Health and Lasting Weight-Loss
 |
Additional Resources:
fitness
physical activity
dancing
|
Take Action: Support NaturalNews.com
Email this article to a friend
Share this article on: NewsVine | digg | del.icio.us
Permalink to this article: http://www.NaturalNews.com/022191.html
Reprinting this article: Non-commercial OK, cite NaturalNews.com with clickable link.
|
 |
 |
Receive our Natural Health Newsletter for FREE
Subscribe now (it's free!) to win. We randomly choose a subscriber each month to send $100 in eco-home products or a RealGoods.com gift certificate (our choice). Plus, you'll receive FREE news, articles and action alerts from NaturalNews.com editors and join over 800,000 monthly readers who report extraordinary health improvements after becoming a subscriber!
- Receive breaking news alerts on natural health solutions, renewable energy, the environment, global warming and more.
- Receive a free instant download of our $29 Secret Sources guide that reveals top sources for little-known health and diet solutions.
|
|
 |
 |
Recommended Special Report:
Seven Words that can Change the World
by Joseph R. Simonetta
Read this special report now...
"Seven Words That Can Change the World reveals the astonishing, simple truths that have the power to forever transform our world for the better while freeing our minds from the enslavement of limiting beliefs. This is not a text for the simple-minded; it is a guiding philosophy for the mindful, intelligent few who are wise enough to seek out -- and recognize -- the higher simplicities of truly purposeful living." - Mike Adams, the Health Ranger, editor of NaturalNews.com
|
More on NaturalNews.com:
• Streaming Health Ranger Videos
• CounterThink Cartoons
• FREE Special Reports
• Podcasts
|
 |
|
 |
 |
NEW 6-CD audio set reveals amazing new protocol for reversing cancer, diabetes, obesity, heart disease and more. Click to learn more. |
 |
Own the first 8 Health Ranger Report audio programs on 6 CDs. Covers weight loss, ADHD, vaccinations, processed meats, bone health and more. Click to learn more. |
Featured Videos
Short clip on Aspartame
A short clip on aspartame from the documentary All Jacked Up.
Click here to view now...
Exclusive video on Aspartame
The dangers of aspartame! Exclusive interview footage from Cori Brackett of Sweet Remedy.
Click here to view now...
Exclusive Footage from All Jacked Up!
See interview footage featuring the Health Ranger in the upcoming junk food film, All Jacked Up.
Click here to view now...
Drug Ad Parody
See the Health Ranger's satire parody of Merck's cholesterol drug ad.
Click here to view now... |
Santa's Exercise Plan - Part 4

|
|
Read recommendations on supplement companies, health food manufacturers and personal care product makers that you can trust. Our 100% independent review list tells you who to trust and who to avoid in the natural health industry. Click to read. |
|