Exercise Your Way to Health in Two Hours a Week

After determining that exercise cuts the risk of heart attacks and stroke by at least 20 percent, reduces the chance of early death, helps people avoid high blood pressure, type 2 diabetes, colon and breast cancer, fractures from age-weakened bones AND depression, the National Health and Human Services Department has set official exercise guidelines.

The new exercise guidelines state, quite simply, that adults need to get at least 2 hours of exercise a week to maintain good health.

The new minimum sweat requirement comes amid revelations that physical activity is the most important indicator of good health. In a nation with 60 million obese adults, this can’t be stressed enough.

Amount of Time Varies By Intensity

If you work out vigorously, say by running, hiking or cycling, you can cut that time down to 75 minutes a week to meet the minimum.

The kind of exercise matters a lot, said Dr. William Kraus, a Duke University cardiologist who co-authored the scientific report. Runners like Kraus can achieve the same health benefit in a fraction of the time of a walker.

“If you do it more intense, you can do less time,” explained Kraus, who praised the guidelines for offering that flexibility. “This brings it back down to earth for a lot of people.”

On the other end of the spectrum, if you’re just starting out, you can begin slowly and break your workout time up into several 15 minute walks. Work up to working out more.

Choose An Activity You Enjoy

All that matters is that you’re moving for at least 2 hours a week. Make it fun – go swimming, play on a community sports team, go hiking, cross-country skiing, ride your bike… whatever you enjoy most.

“The easy message is get active, whatever your way is. Get active your way,” HHS Secretary Michael Leavitt told The Associated Press.

“Some is better than nothing, and more is better,” Rear Adm. Penelope Royall, deputy assistant secretary for disease prevention, said.

Children Need More Exercise Than Adults

Children, on the other hand, need to be working up a sweat for at least an hour a day, every day of the week. The problem of childhood obesity is way out of control in the U.S. (1/3 of U.S. children are overweight, 16% are obese) and it’s up to parents to get kids moving.

The New Exercise Guidelines advise:

* You don’t have to do all of the activity at once. Workouts can be broken up into smaller increments and achieve the same results.

* For aerobic activities, go at least 10 minutes at a time to build heart rate enough to count.

* You should be able to talk while doing moderate activities, but not be able to catch enough breath to sing.

* Children’s daily activity hour should consist of mostly moderate or vigorous aerobic activity, such as skateboarding, bike riding, soccer, or simple running.

* Three times a week, children and teens need to include muscle-strengthening activities (sit-ups, tug-of-war) and bone-strengthening activities, such as jumping rope or skipping.

* Adults should do muscle-strengthening activities (push-ups, weight training, carrying heavy loads or heavy gardening) at least two days a week.

* Older adults who are still physically able to follow the guidelines should do so, with an emphasis on activities that improve or maintain balance.

If you aren’t used to getting this much exercise, you’re in for a treat. Soon you’ll be craving your workouts because of how good you’ll feel during and after them. You’ll have increased energy, uplifted moods, and most importantly, better health.