Today, more than ever, people are less active than before. The wealth of technology and automation in the United States has taken it's toll and daily activity levels are continuing to decline. The result, 66% of Americans are overweight or obese! We can all do our part to not only improve our own personal health, but to improve the well-being of those close to us.
All exercise, regardless of duration or intensity, must use the cardiorespiratory system. Cardiorespiratory training (cardio) has proven to have profound effects on the overall physical and mental health of participants including; decreasing daily fatigue, anxiety, depression, coronary artery disease, hypertension, non-insulin-dependent diabetes mellitus, cancer, osteoporosis, and obesity. In addition, cardiorespiratory training has shown to increase flexibility, performance (work, sport, and recreational), sense of well-being, blood lipid profile, glucose tolerance, and immunity.
It has been suggested that there is a difference between the level of activity (frequency, intensity, time, and type) required for health versus that necessary for increased fitness. Based on your individual goals, you should follow the following recommendations;
General Health Activity Recommendations:
Frequency: 5-7 days per week
Intensity: Moderate (enough to increase heart and respiration rates)
Time: 30 minutes total per day
Type: walking, using stairs, gardening, mowing the yard, general activities
Improved Fitness Recommendations:
Frequency: 3-5 days per week
Intensity: 60-90% heart rate max
Time: 20-60 minutes per day
Type: any activity that can be performed at the aforementioned intensity
* On days when individuals aren't training to improve their fitness, they should follow the general health recommendations.
Whether you enjoy walking; biking; running; hiking; gardening; playing volleyball, basketball, football, or soccer; regardless of the activity, just get out there and do it!
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