Stay Active!

          There are two recommended forms of aerobic activity that are recommended for adults, (18-64 years of age) moderate and vigorous-aerobic activity. The purpose of moderate-intensity aerobic activity or “cardio” is to increase your heart rate and also to make for better lung function. This may include activities such as playing sports like golf or tennis, dancing, and brisk walking. It is important to realize that daily physical activity doesn't have to be structured in a gym, but can be flexible as long as they increase the heart rate. This may include activities like pushing a baby stroller or mowing the lawn (UDHSS, 2008). The purpose of vigorous- intensity aerobic activity is to breathe hard and fast with a larger increase in heart rate than that of moderate- intensity aerobic activity. Activities included in this form of exercise may include jogging or running, swimming laps, riding a bike at a fast pace, or playing basketball.

            Adults have a choice of at least 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous –intensity aerobic activity, or a combination of moderate and vigorous activity every week (CDC, 2011).  It is also important to pair aerobic activity with muscle strengthening for two or more days a week (CDC, 2011).  This should target the major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms.

            It has also been proven that physical activity reduces risk of cardiovascular disease, hypertension and Type II Diabetes. According to the American Heart Association, “Thirty-three percent of adults do not engage in leisure-time physical activity according to 2010 data from the NHIS (“no leisure-time physical activity/inactivity” refers to no sessions of light/moderate or vigorous physical activity of at least 10 minutes duration.” This puts a large percentage of adults at risk for diseases like cardiovascular disease. The American Heart Association has also stated that forty-nine percent of adults who responded to the 2010 NHIS survey did not meet either aerobic or strengthening guidelines of the 2008 Federal Guidelines for physical activity. This large percentage of adults that do not meet the guidelines for physical activity only makes it more apparent that the health in the U.S. needs much improvement.

References

American Heart Association. (2012). Physical Inactivity. Retrieved from

      http://www.heart.org/idc/groups/heart- 

      public/@wcm/@sop/@smd/documents/downloadable/ucm_319589.pdf

Centers for Disease Control and Prevention. (2011). Physical Activity. Retrieved from

            http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

U.S. Department of Health and Human Services. (2008). Physical Activity Guidelines for

            Americans. Retrieved from

            http://www.health.gov/PAGuidelines/guidelines/summary.aspx