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If you are one of the 80% of Americans who do not follow the physical activity recommended by a doctor, you may be worried about the rest of this article. We're about to tell you how many specialists from the Department of Health and Social Services feel that you should move, which means that statistically, you will probably find that you are not eliminating the bar. You could even click in frustration. HHS does not know your life. His difficult find time to exercise.
And you know what? You are right.
So this time, the HHS decided to change course. Yes, they will publish information on the amount of physical activity that every American should do, because it is his job: to improve the health of our citizens. But for the same reason, they decided to focus on something that has in fact been incorporated into the guidelines of the last decade. More physical activity, it's better, but all the activity is better than nothing.
Let's finish with: what are the guidelines?
The update of the 2018 National Guidelines includes recommendations for all persons over three years of age. So we will do a breakdown for you in the same way as the HHS.
Preschoolers (ages 3 to 5): Although they are not members of a gym, young children still need a lot of physical movements. Ideally, they should do three hours of activities a day. That sounds great, but keep in mind that for kids this age, "exercise" really means jumping rope, jumping rope and having fun with their friends in the swimming pool. Recreation counts for their three hours daily, as are outdoor errands after school hours.
Children and adolescents (aged 6 to 17): As you get older, healthy children need slightly more vigorous exercises. An hour a day is ideal, and they should do a little aerobic exercise, muscle building and bone building. You probably have a good idea of what counts as aerobic, which speeds up and speeds up the heart rate. But guess what? Housework such as mowing the lawn, picking up leaves or even cleaning the bathroom is also a moderate activity. Muscle building exercises could be stereotyped weight training, but you can also work with a resistance band or just your body weight. Building your bones requires impact or resistance. Skipping rope is an example, but any sport in which you need to change direction quickly (think of tennis or basketball) also works, as does running and weightlifting. Make your choice, just a little variety.
Adults (aged 18 to 64): Here's where the numbers get a little more complicated. According to the HHS, to be healthy, adults must do at least 150 minutes of moderate intensity exercise or at least 75 minutes of intense physical activity – plus muscle building exercises – at least two days a week. Moderate intensity would be for example a bike ride, light work in the yard or just a brisk walk. Vigorifais would be more like hiking, running or swimming. To train your muscles, lift something heavy. This could be your body weight, but as you get stronger, you may need to add resistance by using elastic bands or actual weights that you will see in a gym.
Seniors (65 years and older): These are largely the same as for younger adults: at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week. As we age, however, we become less able to do certain activities, either because of a chronic illness or because of normal aging. The guidelines simply suggest that older people continue to be as active as possible and engage in a form of balance. Think of those flickering boards at the gym, the heel step, or even sitting upright. These activities can help seniors prevent falls, which can lead to serious injuries that can easily escalate into long-term problems. Prevention is the key.
I do not follow the guidelines: now what?
Good news: you will make the most of every minute of activity you perform. Seriously. Below you will find a chart that we have reconfigured from the data used by the HHS and that is behind a meta-analysis of many studies on the benefits of physical activity for the health.
It's a bit confusing at first, because the x-axis seems to indicate that you have to do eight or nine hours of activity a week to comply with national guidelines. This is because they measure metabolic equivalents, or METs, which are both a measure of the time you exercise and the intensity with which you do it. Moderate activity, such as brisk walking, has a value of three METs. Therefore, if you walked two hours a week, you got six METs of exercise. There is a MET multiplier value for almost everything from the bed (MET) to slaughter (six), to rollerblading (12.5). You can check a list here and find the value of the exercise you like.
Having the recommended amount of exercise will take you to a risk ratio of 0.68, which means that your risk of death is 32% lower than that of a person who does not do anything. exercise. But look at how steep the first segment of this line is: going from zero hours of activity to a level between 0.1 and 3.74 METs of activity is already lowering your risk ratio to 0.81. This means that if you only walk an hour a week (or fifteen minutes four times a week!), You get a significant health benefit.
This is one more reason to start small. Almost no one goes overnight to high intensity interval training and keeps it going. Try to walk quickly around the block when you come home from work every day, even if it's only 10 minutes of activity. Do it for a week. Maybe next week, you'll walk for 15 minutes, then 20. If you can reach 30 minutes a day, guess what? You follow the guidelines for aerobic activity. And once you exercise for half an hour each day, it will be easier for you to start bodybuilding, like boards, pumps or skipping rope. Soon, you will respect all the directives! The key is simply to start small and progress slowly. The important thing is that you get there instead of going too fast and give up.
Perhaps the most important point – and that's something the chart does not show – is that you get all these benefits, even if you do not lose weight. Let us repeat this, this time in the words of the experts who wrote this HHS report: "The benefits of physical activity for health are usually independent of weight. The good news for people who need to lose weight is that regular physical activity has important health benefits, no matter how their weight changes over time. you make of your body a world of good.
I hate to exercise: why should I do it?
Exercise is one of those things that has even more benefits than you think. The HHS report summarizes the science of how physical activity helps us, and reads more like an exhaustive list of all body systems. It helps your brain, your muscles, your skeleton, your heart, your blood vessels and your lungs. Exercise helps you sleep better. It helps you breathe better. It prevents all kinds of diseases, from Alzheimer's disease to diabetes. It prevents falls of the elderly, reduces anxiety and depression and decreases the risk of cancers of all kinds.
In short, the answer is that you have to do some exercise because it will improve almost every aspect of your life. I hope that is reason enough. Who knows, you could find an activity you just loved. But even if you do not, you can absolutely turn this dreaded trip to the gym into another healthy habit.
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