Guidelines for physical activity in adults

Guidelines for physical activity in adults

There is no doubt that exercise is recommended for all ages, but each has its own specifications.
It is proven, through multiple studies, that exercise is fundamental for the physical and mental health of all people. Physical activity in adults in particular is a passport to decrease the
risk of chronic diseases that can develop over the years.

The Center for Disease Control and Prevention (CDC) recommends 2.5 to 5 hours of exercise per week for adults between 18 and 65 years of age . As the age advances the more necessary is the exercise. Therefore, after 65 years of age, between 3 and 5 hours of light physical activity that includes muscle strengthening is advised.

Benefits of the exercise

Physical activity in adults helps prevent a large number of chronic diseases, according to the CDC and the American Heart Association. Among the most frequent, the following stand out:

Obesity
Diabetes
Coronary diseases
High blood pressure
Cholesterol
Osteoarthritis
Cancer
Dementia
Anxiety and depression
In addition, studies show that physical activity in adults routinely improves mood , as it helps to release serotonin and endorphins, increases energy levels and strengthens bones and muscles.

Types of exercises

There are two types of physical activity that involve specific efforts and have particular benefits.

Aerobic exercises

these are exercises that require a high respiratory and cardiac frequency to burn fats and sugars with oxygen. They are exercises that help fight obesity and give greater resistance to the body.

Among the aerobic exercises are walking, running, cycling, dancing, rowing, swimming and others that require constant movement.

Strengthening exercises

They are the ones that increase muscle mass through lifting weights with repetitions. Usually, they are combined with stretching exercises to give flexibility to the muscles and strengthen them. In addition to the muscles, strengthening exercises help the health of bones and joints.

The main strengthening activities are the weights, the exercises with elastic band, the dynamic tension (exercises of effort using the own weight and resistance of the body), power yoga and stretching exercises.

Tips for before starting

Before starting, and when finished,  perform stretching exercises to avoid injuries .
Do not do more than you can . The idea of ​​exercise is not to exhaust the body, but to tone it down little by little. If you are not used to exercising, start gradually and see increasing time and demand day by day.
If you are not used to exercising, a good idea to start is to walk . Start with 10 minutes a day, then go up to 15 minutes and speed up the pace. When you feel in better condition you can increase the time, and even, go on to more demanding exercises like running or riding a bicycle.
Over time, begin to add strengthening activities.
Find friends or encourage your partner to exercise with you. Doing it in company is more fun and increases motivation. You can also practice team sports.
Do not set goals,  simply progress little by little in your exercises without setting goals that you may not reach. That can be frustrating and it will make you lose your motivation.
Maintain a balanced diet . Exercise and nutrition go hand in hand. If you eat healthy you will notice that you progress better in your exercises and you will feel better. An appropriate weight will prevent possible injuries and help to perform any exercise better.
Consultation with specialists . The opinion of a physical trainer is always valuable. Also, if you have a disease or health condition, ask your doctor if you have limitations for certain types of exercises.
Read also:  What to do before and after the exercises?

Physical activity pattern in adults

The CDC recommends spending less time sitting and more time moving . Ideally, exercise between 5 hours a week, if it is low intensity exercise, or 2.5 hours a week, if it is high intensity.

Studies indicate that physical activity in adults three times a week brings health benefits, reduces fatigue and the risk of injury . The recommendations of the sports and health institutions is to do three days of moderate aerobic exercises and two of strength exercises.

30 to 60 minutes of moderate exercise 5 days a week
20 to 60 minutes of vigorous exercise 3 days a week
In strength exercises with weights or elastic bands alternate series are recommended that include strengthening arms, chest, legs and abs , preferably in that order. You can make series of 8 to 10 repetitions with 3 minute breaks.

Moderate exercises

Some examples of moderate exercises are:

Walk
Recreational swimming
Bicycle rides
Tennis (doubles)
Yoga
Dance
Aerobics in the water
Vigorous exercises
If you choose to do more demanding exercises, here are some options:

Run
Swimming
Tennis ( singles )
Dance ( zumba , b ody jam, etc.)
Fast-paced bicycle
Jump the rope
Trekking
Aerobics or kick boxing
Follow these basic recommendations for physical activity in adults, consult with your coach or your family doctor and start living a healthier and happier life through exercise.

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