How Often Should I Work Out?

In the previous blog I talked about how to ease into a fitness program without creating a lot of aches and pains. Another common question I get asked is about the frequency and intensity of workouts.

 

To answer this question, I turn to the Recommendations by the American Heart Association.

 

Recommendations for Adults include:

  • 150 minutes per week of moderate-intensity aerobic activity
  • OR 75 minutes per week of vigorous aerobic activities
  • OR a combination of both that is spread out throughout the week
  • PLUS moderate-to-high intensity muscle strengthening (weights or resistance) a couple of times per week

 

Recommendation for Children include:

  • Ages 3-5 years old: provide opportunities for physical play throughout the day
  • Ages 6-17 years old: 60 minutes of moderate-vigorous physical aerobic activity per day
  • PLUS muscle- and bone-strengthening (weight-bearing) activities three times per week

 

Moderate-Intensity Aerobic Activities

Vigorous-Intensity Aerobic Activities

Walking at a pace of at least 2.5 mph

Hiking uphill

Social dancing

Aerobic dancing

Gardening

Running

Water aerobics

Swimming laps

Cycling < 10 mph

Cycling > 10 mph

Softball

Rucking (urban walking with a rucksack)

Baseball

Martial arts

Volleyball

Jumping rope

Doubles tennis

Singles tennis

 

Soccer

 

Hockey

 

Basketball

 

I hope this helps give you some ideas of the variety of exercise options available to you. Pick something fun and that interests you so you can stay motivated.

 

If you haven’t exercised in the past 3 months OR if you want a better idea of which exercises might be best for you right now, I highly recommend scheduling a FREE MOVEMENT SCREEN before you get started. I perform this in my office and online through a video chat. The FREE MOVEMENT SCREEN will help identify areas that you might need to improve in like strength, flexibility, and balance so that you are less likely to get hurt while exercising.

 

For more information, please contact me at [email protected] or schedule online for a Free Discovery Visit at https://app.acuityscheduling.com/schedule.php?owner=17064376&appointmentType=category:Dr.+Jeanette%27s+Services

 

To Your Best Health,

Dr. Jeanette

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