Before answering the question of how much activity is enough we need to consider what fitness means. Fitness means being healthy. It also means having a body that can do what we need it to do, like walking and breathing.
Our modernized society has reduced the tasks and activities we need to accomplish in order to live. However, the lack of exercise has negatively impacted our health. Even small amounts of physical activity can help prevent some diseases and can sometimes help treat them. Some of the most common chronic conditions we encounter include high blood pressure, cardiovascular disease, stroke, obesity, type 2 diabetes, osteoporosis, depression and some cancers.
EVERY WEEK, MY SON NEEDS TO PERFORM FIVE WALKING LAPS AROUND THE HOUSE.
Guidelines recommend at least 150 minutes of moderate intensity physical activity, such as walking or swimming, for at least 75 minutes per week. The weekly recommendation is for 2 or more days of exercise in which you are performing exercises for all the major muscle groups. Do a minimum of one set of eight to twelve repetitions for each muscle group. Flexibility and neuromotor exercises (balance, agility, coordination) should be done at least twice a week.
The key phrase to note is “at least” with more benefits being realized with more activity. However, if your clients aren’t ready to tackle these recommendations, don’t make them do it yet. When developing exercise programs for a previously sedentary individual meet their current abilities where they are. and help them find ways to increase their activity levels. Do moderate intensity exercise for 150 minutes per week, or 30 minutes 5 times per week.
This data is from two of the most widely recognized activity guideline reports for improving physical fitness include Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory Musculoskeletal and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise from the American College of Sports Medicine and the Physical Activity Guidelines for Americans.
If you work in 10-minute chunks, you can spend up to 30 minutes a day on physical activity. You may need to start with two minutes of walking and then build up to 10 minutes over days or weeks, especially if your child is inactive. The goal is to motivate them to increase their activity and become more physically active as they grow up. No activity is better than none. Some activity beats no activity at all. Walking is great for weight loss too.
You also need to increase your non-exercise activity thermogenesis (NEAT). These are the activities beyond sleeping, eating, and “intentional exercise” that include daily motions such as standing, walking, using the stairs, fidgeting, yard work, and so on. NEAT is not a measurement of the energy required to move. The NEAT movement is measured by the number of movements you make throughout your day. It is not about how many calories you burn by moving, but the number of movements you make each day.
Physical activity is the foundation that can help us realize that just being active rather than sedentary can impact our overall long-term health.
It is important to understand goals. It is necessary to explore goals, and in order to accomplish them, it may be necessary to engage in activities that are enjoyable while maintaining realistic schedules. For someone who wants to adopt a healthier lifestyle, finding enjoyable activities with a realistic schedule are essential. A conservative approach is used where the individual will be successful and safe. Then, encourage them to improve their results by mixing higher frequencies, longer durations and intensified activity.
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