Are You Getting Enough Exercise?

The American College of Sports Medicine (ACSM) issued updated exercise guidelines over the summer.

According to the updated guidelines, the average healthy adult needs at least:

• Cardiovascular training: 150 minutes per week (ie, walking, jogging, aerobics)
• Strength/Resistance training: 2 – 3 days per week, targeting all major muscle groups (with 48 hours rest in between)
• Stretching/Flexibility training: 2 – 3 days per week
• Balance/Agility training: 2 – 3 days per week

For a more detailed report on these exercise guidelines, including frequency, intensity and appropriate rest, visit the ACSM website.

According to these guidelines are you getting enough exercise – cardiovascular, resistance, flexibility and balance – into your day?

If not, don’t despair. Below are a few tip to get started and stay on track with your fitness program and goals.

• Start where you are. Remember, these are guidelines. In order to reach your desired goal progress slowly. Start where you are instead of where you want to be.
• Keep it simple. Exercise need not be complicated. A walk or jog, push ups, lunges, and chair dips are perfect for getting started. Need help on a budget? Check out the videos from Exercise TV or the short instructional videos on Healthy South Shore.
• Get support. Not sure how to start or need help to keep going? Consider hiring a personal trainer or fitness coach to put you on a successful and injury free track.
• Do the work. You won’t progress if you never make the effort! Make a commitment and do the work, even if you only have 10 minutes during the day. If you’re starting from scratch, 10 minutes will make a positive difference.
• Never give up. Even when you don’t feel like it, watch your self talk and commit to do something! Giving up is the easy way out and not necessarily the most rewarding. Do you really want to give up on your health?

Your turn: what’s your trick to staying on track with your health and fitness goals? Share your ideas in the comments!