How Much is Enough?
When it comes to exercise, we all know that there's such a thing as not getting enough. Just take a look at the obesity epidemic and the incidence of heart-related illness. Diabetes, osteoporosis and certain cancers are linked to a lack of physical activity as well. Add in the sedentary lifestyles of today's children and adolescents, who rarely get any exercise, and the number of adults who sit behind desks all day - and you have a lot of people who aren't getting enough exercise.
So, how do you know when you are getting enough? Are there certain guidelines to follow? Yes, there are, and health experts and organizations in different countries are consistent in their physical activity recommendations for children, adults and seniors.
Children and Adolescents (Ages 5-16)
Children should get at least 60 minutes of moderate to vigorous physical activity every day. And, while the UK's National Heart Forum recommends that physical activity also incorporate activities to improve bone health, muscle strength and flexibility at least twice a week, the U.S. Physical Activity Guidelines for Americans increases that number to three times per week.
This usually isn't a problem when children are encouraged to engage in physical activities that they enjoy. For some children, this includes organized school-based sports or after-school sports teams. For others, physical activity might include swimming, skateboarding, bicycle riding, dancing, street/ice hockey or neighborhood games.
Adults (Ages 16-65)
Experts also agree that adults should engage in both aerobic and muscle-strengthening physical activities. How much? The standard recommendation across the board is 30 minutes of moderate-intensity aerobic activity five times a week (150 total minutes). Adults also should engage in muscle-strengthening activities twice a week.
The U.S. Physical Activity Guidelines for Americans states that adults can also do 75 minutes a week of vigorous-intensity aerobic physical activity, or a combination of moderate- and vigorous-intensity aerobic physical activity.
Aerobic activity doesn't have to be accomplished in one 30-minute period. However, to be effective, each episode should last at least 10 minutes and be spread out over the week. Substantially higher health benefits and weight loss are associated with increased physical activity (300 minutes of moderate activity per week).
Seniors (Ages 65+)
Guidelines for seniors are the same as for adults, when they are in good health and aren't limited by any health condition. Seniors should try to remain active to the best of their ability.
Keep in mind that regular chiropractic care keeps your immune system functioning optimally, which, when added to the physical activity recommendations listed, puts everyone, including children, in better shape for a longer, healthier life.
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