Now That We Are Out, How Do We Start Exercising Again?

June 9, 2020 – Now that we have been able to get out and going, we need to make sure we are exercising appropriately. Last week we discussed some simple tips to get started safely and avoid injury. Assuming we have all completed that stage lets talk about some general guidelines for exercise.

For children ages 6-17 they should be engaged in 60 minutes of moderate to vigorous exercise daily. These should include at least 2 days of aerobic exercise (biking, running, walking), at least 2 days of strengthening exercises (lifting body weight), and at least 2 days of bone density exercises (jumping, plyometrics).

For young adults they should be engaged in 150-300 minutes per week of moderate exercise OR 75-150 minutes per week of vigorous exercise. This is especially important for those who sit most of the day. Most of this exercise should be aerobic in nature, but at least 2 days of strength training of major muscle groups is suggested.

Move Your Way - Adults

For older adults they should follow the younger adult guidelines at a lower intensity. Their intensity and time suggestions per week should be adjusted for any chronic health issues they may have. Older adults need to focus on aerobic exercise, strength training, and balance activities.

These guidelines are considerably basic and do not include pregnancy, COVID19, and many other health concerns and conditions. If you feel like these outlines are not for you or you are unsure about what you should be doing please reach out to Witte Physical Therapy in Louisville or Plattsmouth for a free consultation to discuss where you are at and what goals you would like to meet!

References

  1. https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html#:~:text=For%20substantial%20health%20benefits%2C%20adults,or%20an%20equivalent%20combination%20of
  2. https://www.cdc.gov/physicalactivity/basics/adults/index.htm