Everyone knows the benefits of exercise, but few actually know how much of what and for how long and how often. If anyone could answer all these questions they would be rich! Everyone is different.
First, everyone needs to modify their program at least every month. Why? Hopefully you are changing! As you get in better shape, you need different stimuli to create gains, losses, or whatever you are looking for. Think about it…when was the last time you practiced your two’s tables? You know…2X2=4, 2X3=6…probably a long time ago, and that is how your body adapts to exercise as well. After you have mastered something, you have to move onto something more challenging.
For adults to get health benefits from exercise it is recommended to do at least 150 minutes a week of moderate exercise. That amount can be broken into as little as 10 minute sessions a spread throughout the day (Haskell et al. 2007). No excuses! Here’s an easy solution…if you’re on your phone, you’re on your feet!
Here’s a bright spot…as the intensity of your exercise goes up, the duration of exercise goes down. So instead of walking for 150 minutes you can run or whatever strenuously for 75 minutes. What is strenuous? If you can sing and exercise, it is moderate. Easy to gauge, and everyone will give you encouragement if you do, like shut up or beat it!
(Foster et. al. 2008)
Kids need more exercise…and more intense exercise. They are learning maniacs and what they do early in life sets the stage for the rest of their lives. The need at least an hour of vigorous exercise per day focusing on movement, strength, balance, agility, and flexibility. In other words, play! Not organized sports where you stand around between drills. Play or the sake of play. Experiment with movement, gravity, physics.
Remember the old playgrounds where “Do Over” solved every problem? Swing sets taught physics…don’t jump out at the top of the swing, it at about 45 degrees to not cause severe bodily damage, which we did on a regular basis. Merry-go-rounds taught centripetal force. Teeter totters taught you levers.
Speaking of play, adults can benefit from the occasional, like every week bout of just experimental movement. Dance, throw a ball around, kick the ball, sidewalk obstacle course, if you have kids, living room obstacle course, anything that makes you get out of your comfort zone if only for a few minutes.
Your body is a product of the physics you apply to it, so start creating unique, functional, dynamic, strong, flexible, agile bodies! You only get one, so make it count.