General
We recommend that, on average, we get at least 2 1/2 hours a week of aerobic exercise. This is the time it takes to significantly lower the risk of many problems.
2 1/2 hours a week can mean:
- 22 minutes a day
- 30 minutes 5 days a week
- 45 minutes 3 days a week
Exercise has proven benefits including lowering the risks of :
- Heart Attack
- Stroke
- Diabetes
- High Blood Pressure
- Arthritis
- Dementia
- many other problems
Aerobic Exercise
Aerobic Exercise ("cardio") means keeping a sustained pace of activity for a meaningful period of time such that fat is burned. This state is characterized by a higher breathing rate, higher body temperature and a higher heart rate. This leads to a state in which the body uses energy more efficiently. Regular exercise allows one to utilize energy more efficiently even when not exercising.
Acceptable activities include:
- brisk walking
- biking
- swimming
- dancing
- jogging
Not everyone can run or jump. We should use our imagination to do what we can to stay aerobically active.
Isometric Exercise
Isometric exercise involves pushing or pulling against resistance. This generally means weights, push-ups, sit-ups, etc. One should consult with a doctor regarding specific isometric exercise. It is important to never exercise the same muscle group two days in a row in this way.
Isometric exercise actually injures the muscle group slightly in a controlled manner. The muscle group then needs a day or two to heal. This generally leads to greater muscle mass and strength. However, if not given a day or two to recover and strengthen, then the muscle actually may become damaged, leading to dysfunction.
Exercise is an essential part of good health. We recommend regular exercise to all individuals if possible.
Please refer to the CDC for specifics regarding exercise at different age groups and situations. Click here for this valuable information.