Are you getting at least 150 minutes (2.5 hours) of physical activity per week? If not, you’re not alone. Only about one in five adults get enough exercise to maintain good health.
Regular physical activity helps manage weight, enhances flexibility, and contributes to better blood pressure and cholesterol levels. Embracing an active lifestyle significantly lowers your risk of vascular diseases, heart attacks, strokes, and even the possibility of amputation. The Physical Activity Guidelines for Americans, 2nd edition provides the below recommendations for different age groups based on scientific evidence supporting the connections between physical activity, overall health and well-being, disease prevention and quality of life.
Adults (18-64)
- Get at least 150 minutes a week of moderate-intensity activity such as brisk walking.
- Get at least 2 days a week of activities that strengthen muscles.
Older adults (65 years and older)
- Get at least 150 minutes a week of moderate-intensity activity such as brisk walking.
- Get at least 2 days a week of activities that strengthen muscles.
- Incorporate activities to improve balance such as standing on one foot.
All adults should aim to:
- Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
- Increase amount and intensity gradually over time.
Getting Started
The impact of movement — even leisurely movement — can be profound. For starters, you'll burn more calories. This might lead to weight loss and increased energy. Also, physical activity helps maintain muscle tone, your ability to move and your mental well-being, especially as you age.
Low Impact Exercise
Modest activities like walking, taking the stairs, or gardening can all contribute to your health. And if you’re sedentary, sitting less is a great place to start. Here are some easy ways to add in more movement throughout your day:
- Walk to the Mailbox: Instead of driving, take a brisk walk to pick up your mail.
- Park Further Away: Choose a parking spot farther from your destination and enjoy a short walk.
- Take the Stairs: Opt for the stairs instead of the elevator to add extra steps to your day.
- Stand and Stretch: Take a few minutes every hour to stand, stretch, or do a quick walk around your office or home.
- Walk and Talk: Have walking meetings or take phone calls while moving around instead of sitting.
Aerobic exercise
Adding aerobic, or cardio, exercise to your routine is the first step to improving your vascular health. Here are a few moderate-intensity aerobic activities to include in your fitness plan:
- Brisk walking (at least 2.5 miles per hour)
- Water aerobics
- Dancing (ballroom or social)
- Gardening
- Tennis or Pickleball
- Biking
If you don’t have time to hit the gym, remember that even your day-to-day activities matter. Shopping, doing yard work such as continuous digging or hoeing, and cleaning the house can be ways to get in some physical movement.
Strength-training exercise
Strength-training can sound intimidating, but there are many exercises that can help build muscle and improve your vascular health that are approachable for all fitness levels, including:
- Pilates
- Yoga
- Leg lifts
- Crunches
- Small dumbbells
- Resistance bands
- Functional training (like push-ups, squats and lunges)
Not sure where to start? Using one to two-pound ankle weights during activities like walking or doing chores adds gentle resistance, effectively strengthening muscles in your legs while intensifying your cardio workout. Start with lighter weights and gradually increase to maintain a balanced and effective exercise routine.
Move More and Sit Less
Research shows that sitting for long periods is associated with worse health outcomes. Sedentary behavior can also increase your risk of dying, either from vascular disease or other medical problems. Here are some tips to keep you moving all day long:
- Set a timer to remind you to get up and move around every half hour.
- Take your phone calls standing up.
- Try an adjustable standing desk for your computer.
- Instead of sitting in an armchair while watching TV, sit on a stability ball, which makes you use your muscles to stay upright.
Being more active benefits everyone and helps you live a longer, healthier life. Commit to get moving today!
Works Cited
- American Heart Association
- Circulation Foundation
- Edward R. Laskowski, 2022
- Erin Donnelly Michos
- Harvard Medical School, 2019
