The 2007 Physical Activity Guidelines from the American College of Sports Medicine and the American Heart Association for men and women under the age of 65 is:
- Moderate cardiovascular activity 30 minutes per day, 5 days each week, OR
- Vigorous cardiovascular activity 20 minutes per day, 3 days each week, AND
- 8 - 10 strength training exercises (8-12 repetitions each), 2 times each week.
- Moderate cardiovascular activity 30 minutes per day, 5 days per week, OR
- Vigorous cardiovascular activity 20 minutes per day, 3 days per week, AND
- 8 - 10 strength training exercises (10-16 repetitions each) 2 to 3 times each week, AND
- Balance exercises, if at risk of failing.
Now the benefits of adhering to the above exercise guidelines are:
- Reduced stress, depression and anxiety
- Lowered risk of stroke
- Lowered incidence of breast cancer in women
- Reduced blood pressure
- Increased function and mobility with less pain in arthritis sufferers
- Improved total cholesterol and LDL cholesterol levels
- Enhanced cardioprotection of cardiovascular disease
- Improved body composition and weight management
- Increased bone density for a reduction of risk of osteoporosis
- Improved blood triglycerides and HDL levels
- Better management of diabetes
- Lower incidence of colon cancer.
After seeing these facts, my advise to everyone is to get off your seat and start moving. Sitting is indeed hazardous to your health.