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.
Excellent points Darvis. I just shared this on Facebook also!
ReplyDeleteJoe
I exercise 5x a week and work in an office 40+ hours a week. I've been reading a lot about sitting disease and it's great to see the message about moving more getting out there!
ReplyDeleteI use a sit-stand workstation and am standing 5 hours out of my work day. It makes a difference on productivity and my energy levels.
Here's a website to get more information about it. http://juststand.org
Thanks for standing up!!