HOW MUCH EXERCISE IS ENOUGH?
The American College of Sports Medicine has recommended that everyone undergo at least 2 1/2 hours of vigorous exercise per week. This can be broken down into five 30-minute sessions or a few longer sessions. It should involve an exercise that raises the heart rate and is a noticeable, vigorous effort. This can involve endurance sports, the use of cardiovascular machines or exercise classes, or strength training. Participation in skilled sports, such as tennis, basketball and others also counts towards one’s weekly exercise total. There should be a balance of strength, endurance and flexibility exercise in the overall mix.
Look to your physician, physical therapist, fitness trainer, or other health care provider to equip you with an individualized program that is right for you.
Garber, et al.; Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromuscular Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Medicine & Science in Sports & Exercise. 43(7): 1334-1359, July 2011.