For adults and older adults, the recommended exercise goal per week is 150 minutes. This can seem daunting. A lot of times, people will say they do not have asked time to exercise, but there is a great tool that can help you meet your goals. This is available through the website of the US Department of Health and Human Services. The campaign is called Move Your Way and there are tools for adults, older adults, parents and children, and women who are expecting a baby or who have just had a baby. There are great interactive tools to help you create your own activity plan to meet your goals. You can start right now!
Worried about starting new exercise?
If you have not exercised in a while and you are not sure to where to start, remember start low and go slow to build to your goals. We are happy to talk with our own patients about setting up a personalized exercise plan and to make sure that you are healthy enough for the activity you are planning to do. Do not hesitate to call our clinic for advice.
Move your way
Create Your Activity Plan to Meet Your Goal
Tips for Getting Motivated has ideas for making it easier to get active — like finding a partner or developing a simple routine. [1]
Too Busy for Exercise?
Watch this video for easy tips to increase your level of activity, like “step up you cleaning routine.” All physical activity can help you meet the recommended goal of 150 minutes per week.
Health Benefits from exercise
The evidence is clear. Adults who get regular physical activity rack up lots of health benefits. Being active can help:
- Boost your mood and improve your sleep
- Lower your risk of heart disease and some cancers
- Help keep diabetes and high blood pressure under control [2]
Is it moderate or vigorous? Use the “talk test” to find out.
When you’re being active, just try talking:
- If you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity
- If you can only say a few words before you have to take a breath, it’s vigorous-intensity activity [3]
Citations:
[1] Materials for Adults. Accessed January 3, 2021. https://health.gov/our-work/physical-activity/move-your-way-campaign/campaign-materials/materials-adults.
[2] “Walk. Run. Dance. Play. What’s Your Move?” Walk. Run. Dance. Play. What’s your move? – Move Your Way. Accessed January 3, 2021. https://health.gov/moveyourway.
[3] “Why These Goals?” Why these goals? – Move Your Way. Accessed January 3, 2021. https://health.gov/moveyourway/activity-planner/why-these-goals.
January 1, 2021
