EXERCISE
Overview
- Regular moderate- to high-intensity exercise is recommended for all adults and children, although low-intensity exercise is certainly better than none.
- Aiming for 30 minutes of exercise daily is a good general plan.
- Exercise not only fosters physical health but additionally improves mental health and function by various biochemical processes.
- Like mindfulness, the more exercise the better, with additional benefits demonstrated with increasing amounts.
Details
- At least 150 minutes per week of moderate-intensity aerobic activity is recommended for adults, or 75 minutes of vigorous activity.
- This means approximately 30 minutes 5 days a week of moderate exercise, or 15 minutes 5 days a week of high intensity.
- For kids and teens, that should be doubled.
- Ideally, add a moderate- to high-intensity muscle-strengthening activity (such as resistance training or weights) at least 2 days per week.
Education: Exercise Intensity
Low Intensity
Moderate Intensity
Moderate Intensity
These are done at a comfortable pace without needing to stop to take breaths.
Heart rate: does not increase to 50% about resting.
Examples: casual walking (less than 2.5 mph), washing dishes, wading in the pool, stretching
Moderate Intensity
Moderate Intensity
Moderate Intensity
These activities push your body past its normal level of activity. You’ll probably start to get warm and may sweat. You won’t be able to have a full conversation without taking some breaths.
Heart rate: around 50% greater than the resting heart rate (resting x 1.5). Eg, if the patient’s resting pulse is 75, then aim for getti
These activities push your body past its normal level of activity. You’ll probably start to get warm and may sweat. You won’t be able to have a full conversation without taking some breaths.
Heart rate: around 50% greater than the resting heart rate (resting x 1.5). Eg, if the patient’s resting pulse is 75, then aim for getting above 112.5 (75 x 1.5). Note, if the resting pulse is over 100, or the patient is over 65 years old, the maximum recommended heart rate is 220-age.
Examples: brisk walking at least 2.5 mph, water aerobics, dancing (ballroom or social), gardening, tennis (doubles), biking slower than 10 mph
High Intensity
Moderate Intensity
High Intensity
These will push your body further. You’ll get warm and sweat. You won’t be able to talk much without getting out of breath quickly.
Heart rate: between 70 and 85% of maximum recommended heart rate by age (220 - age). Eg, if the patient is 72, max heart rate is 148 bpm (220-72), and they should aim for between 104 and 126.
Examples
These will push your body further. You’ll get warm and sweat. You won’t be able to talk much without getting out of breath quickly.
Heart rate: between 70 and 85% of maximum recommended heart rate by age (220 - age). Eg, if the patient is 72, max heart rate is 148 bpm (220-72), and they should aim for between 104 and 126.
Examples: hiking uphill or with a heavy backpack, running or swimming laps, vigorous aerobic dancing, heavy yard work such as continuous digging or hoeing, tennis (singles), cycling 10 mph or faster