Why are the majority of American adults inactive? Researchers believe that the low participation rates are due in part to the misunderstanding by many people that to obtain health benefits they must take part in vigorous, continuous exercise. Not true, say a panel of experts recently brought together by the U.S. Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM). They state the scientific evidence clearly supports that regular moderate-intensity physical activity provides substantial health benefits. Their recommendation is that every adult should accumulate 30 minutes or more of moderate-intensity physical activity (enough to expend approximately 200 calories per day) on most, preferably all, days of the week.
But, you argue, this new recommendation does not appear to be any easier to adhere to than what we've been told in the past. Read on -- with a little effort, and some "activity" knowledge, you too can reap the health benefits associated with increased physical activity.
What types of activities would be considered moderate-intensity?
Below is a list of common moderate-intensity physical activities that you can choose from. These include:
*Walking briskly (3-4 mph)
*Cycling for pleasure or transportation
*Swimming (with moderate effort)
*Racket sports, table tennis
*General calisthenics (sit-ups, push-ups, chin-ups)
*Golf, pulling cart or carrying clubs
*Gardening
*General house cleaning
*Stair-climbing (with moderate effort)
*Hiking
*Volleyball
*Home repair, painting
How long do I need to participate?
The 30 minutes of activity can be accumulated in one session or over several shorter sessions during the day. That means you take a brisk walk before work for 15 minutes and follow it up with a brisk 15 minute walk after work and you've accumulated your 30 minutes of moderate-intensity physical activity for the day. If you are not yet accustomed to a brisk walking pace, walk slowly (1-2 mph). But remember that you will need to do light-intensity activities (e.g., slow-swimming, light stretching, light housework, bowling) more often and/or for longer periods of time to expend 200 calories.
If I already participate in a formal vigorous exercise program, do I need to alter my exercise?
No, keep it up. But remember, if your busy schedule does not permit your typical work-out, try one of the alternatives listed above. The goal is to keep active.
Do I need to see my physician before starting a moderate-intensity physical activity program?
Most adults do not need to see their physician before starting a moderate-intensity program. However, men older than 40 years and women older than 50 years who plan to begin a vigorous program or who have either chronic disease or risk factors for chronic disease should consult their physician prior to exercise. Regardless of age or level of risk, if you have any concerns and/or questions about beginning any intensity exercise program, be safe and consult with your physician first.
Jill E. Welkley is an assistant professor in the Department of Health and Physical Education. The Wellness column is coordinated by the Seretean Center for Health Promotion.