April 18 is National Exercise Day and it’s a good reminder to get your body moving. Exercising regularly will lead to a better quality of life and a sense of overall well-being.
The American Heart Assocation (AHA) has recommendations for all age groups to get the heart rate pumping and moving around.
American Heart Assocation exercise recommendations for adults. (18+)
- Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, spread throughout the week.
- Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least two days per week.
- Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
- Gain even more benefits by being active at least 300 minutes (five hours) per week.
- Increase amount and intensity gradually over time.
American Heart Assocation recommendations for Kids (3-17)
- Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
- Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity.
- Include vigorous-intensity activity on at least three days per week.
- Include muscle- and bone-strengthening (weight-bearing) activities on at least three days per week.
- Increase the amount and intensity gradually over time.
Examples of moderate intensity aerobic activities from the AHA are brisk walking, water aerobics, dancing, gardening, doubles tennis, and biking slower than 10 miles per hour.
Examples of vigorous intensity aerobic activities include hiking uphill or with a heavy backpack, running, swimming, playing tennis, yardwork such as digging or hoeing, jumping rope, cycling over 10 mile per hour.
Benefits of exercise according to the American Heart Association.
- Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy
- Better sleep, including improvements in insomnia and obstructive sleep apnea
- Improved cognition, including memory, attention and processing speed
- Less weight gain, obesity, and related chronic health conditions
- Better bone health and balance, with less risk of injury from falls
- Fewer symptoms of depression and anxiety
