Physical activity has many health benefits. Among the many health benefits are lowering the risk of developing heart disease, stroke, type 2 diabetes, and some cancers. Other benefits of regular physical activity are improved cardiorespiratory and muscular fitness, improved bone health, prevention of weight gain, prevention of falls, and reduced symptoms of depression. The health benefits of physical activity occur for all ages. In 2008 the US Department of Health and Human Services developed physical activity guidelines intended for children, adolescents, adults, older adults, adults with chronic conditions, adults with permanent disabilities, and women who are pregnant or in the postpartum period.
The physical activity guidelines generally recommend 150 minutes per week of moderately intense physical activity, or 75 minutes per week of vigorous physical activity, or a combination of moderate and vigorous activity for most individuals. The guideline primarily encourages aerobic activity, but also recognizes the benefits of muscle strengthening exercise, bone strengthening exercise, and balance activity for older adults at risk of falling.
Aerobic activity should be performed for at least 10 minutes per session and spread throughout the week to obtain the total of 150 minutes at moderate intensity level, or 75 minutes at a vigorous intensity level. Examples of moderate intensity level are walking at 3 mph, or bicycling slower than 10 mph. Examples of vigorous intensity level are jogging at least 6 mph, or bicycling faster than 10 mph. Intensity level can be gauged using a relative intensity scale, where 0 is the level of effort of sitting, and 10 is maximal effort. Relatively moderate-intensity activity is a level of effort of 5 or 6 on this scale, and relatively vigorous-intensity activity is a 7 or 8 on this scale.
Muscle strengthening activities for all the major muscle groups should be done at least 2 days a week. Strengthening exercises should be performed to the point at which it would be difficult to do another repetition without help by the end of the designated set. When resistance training is used to enhance muscle strength, one set of 8 to 12 repetitions of each exercise is effective, although two or three sets may be more effective. Development of muscle strength and endurance is progressive over time. Increases in the amount of weight or the days a week of exercising will result in stronger muscles.
Older Adults, Adults with Disabilities ,& Adults with Chronic Conditions
Women During & After Pregnancy
Don Stover PT
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Thanks for visiting my blog page. My name is Don Stover. I am a seasoned physical therapist in Oklahoma City OK. with over 20 years in the biz. I have a lot of knowledge and training in orthopedic PT and spine care. I will be sharing my thoughts on physical therapy for orthopedic problems such as spinal pain, extremity joint pain, sports injuries, health/fitness, and life in general. I hope you enjoy reading!
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