Recently updated physical activity recommendations from the American College of Sports Medicine and the American Heart Association raise the bar for adults of all ages. Everyone is urged to do:
* Moderately intense aerobic exercise 30 minutes a day, five days a week; or
* Vigorously intense aerobic exercise 20 minutes a day, three days a week; and
* Eight to 10 strength-training exercises (upper and lower body), 10-15 repetitions of each exercise, two or more times per week.
If you are over age 65, or you are age 50 to 64 and have a chronic condition such as arthritis or heart disease, you should also do balance exercises if you're at risk for falling.
For the first time, it's recommended that you create and adhere to a physical activity plan.
"It sounds like a lot to do, but once you have your plan together, it's just a matter of following it--and the new year is a perfect time to start," says Tracy Maltz, a physical therapist in New York-Presbyterian Hospital/ Weill Cornell Medical Center's Department of Rehabilitation Medicine.
Get started
You can create a plan that incorporates the recommended exercises on your own, or work with a physical therapist or other health professional who understands your current health and fitness status, including any limitations, Maltz advises. Make sure your plan includes the recommended recommended components, as well as a warm-up, some flexibility exercises, and a cooldown. It's also advisable to get a checkup if you haven't exercised regularly in a long time or you're embarking on a program for the first time.
Stay motivated
Making a plan is only half the battle, however. The key is to stay motivated and actually do the activities you plan the appropriate number of times every week. One way to do this is to set smaller, attainable goals, says Maltz. Many people start out expecting enormous benefits, such as losing 30 pounds in a month. When these benefits don't materialize, they feel disappointed and stop trying. Instead, try to focus on functional outcomes, like being able to walk to the store instead of driving, or carrying small bags of groceries to your car instead of wheeling them in a cart.
Exercising with a friend or partner also helps. "Knowing that someone else is depending on you will keep you committed and make the activity you're doing interesting and social," says Maltz. For similar reasons, many people find they are more likely to be active if they enroll in an exercise class at a local YMCA or community center. Check out the facility first to see if you like the atmosphere and if some of the classes offered appeal to you.
Keep a log of your activities so you can chart your progress, and try to choose a goal to work toward. For example, preparing to run or walk a mile in the spring will keep you exercising throughout the winter--and not just on a treadmill. "Dress appropriately for the weather and keep exercising outdoors," Maltz advises. "It's good for your mind as well as your body."
WHAT YOU CAN DO
* Get a medical checkup to see if you need any modifications in your exercise plan.
* Know your options. Pick activities you enjoy, whether at the gym, outdoors, or at home.
* Determine your participation style. Do you prefer taking a class or going solo? Are you a morning or night person?
* Start slowly. If 30 minutes at a time is too much, do 10-minute bouts of activity three times a day.
* Know your challenges. List the obstacles that keep you from being active and find a solution to overcome them.
SAMPLE PHYSICAL ACTIVITY PLAN
MONDAY Vigorous aerobics Balance exercises Stretch
20 min 10 min 10 min
TUESDAY Strength training Balance exercises Stretch
8-10 exercises 10 min 10 min
10-15 repetitions
WEDNESDAY Vigorous aerobics Balance exercises Stretch
20 min 10 min 10 min
THURSDAY Strength training Balance exercises Stretch
8-10 exercises 10 min 10 min
10-15 repetitions
FRIDAY Vigorous aerobics Balance exercises Stretch
20 min 10 min 10 min
SATURDAY Walk Balance exercises Stretch
30 min 10 min 10 min
SUNDAY Walk Balance exercises Stretch
30 min 10 min 10 min
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