Sustaining Healthy Physical Activity
So, you finally decided your “going to get healthy.” Where do you begin?
You either get into strength training, cardiovascular exercise, or even regular Yoga workouts. Now, there is something N.E.W. NEW is our acronym for sustaining healthy physical activity.
Taking on an exercise regimen can seem like you are climbing Mt. Everest. There are so many different ways to climb, but which one will get you to the summit? For most of us, we want to get there as quickly as possible. Like any journey there is a starting point. Exercise is no different. The American College of Sports Medicine recommends you Try Something N.E.W.
Cardio Respiratory Exercise
• An adult should get at least 150 minutes of moderate-intensity exercise per week.
• Exercise can be done through 30-60 minutes of moderate-intensity exercise (5 days per week) or 20-60 minutes of vigorous-intensity exercise (3 days per week).
• Start with one continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
• Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
• People unable to meet these minimums can still benefit from some activity.
• Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
• Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
• Two to four sets of each exercise will help adults improve strength and power.
• For each exercise, do the following sets.
8-12 repetitions improve strength and power.
10-15 repetitions improve strength in middle-age and older persons starting exercise.
15-20 repetitions improve muscular endurance.
• Adults should wait at least 48 hours between resistance training sessions.
So with starting something that is NEW! New stands for:
• N- NOW! We want to make sustaining changes immediately.
• E- Everlasting. The positive changes and behaviors you begin we want to be forever
• W- Worthwhile. There has to be success and joy with the small goals as well as satisfaction at ultimate goal completion.
There is no time like the present, so start sustaining healthy physical activity today!