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Listen up, Americans. The government has been recommending you get 150 minutes of exercise a week for a decade now. That's just 20 minutes a day – and not even 1 in 4 of you can handle it.
But the Department of Health and Human Services, armed with some new research on the benefits of exercise – no, not even exercise, merely "physical activity" – is prepared to offer you .
On the other hand, they have different types of cancer, including those of the lung, kidneys and stomach. In 2008, when the first "Physical Activity Guidelines for Americans" were released, they could only assert that adequate levels of breast cancer and colon cancer.
And that's the best way to prevent heart attacks and strokes, to decrease arthritis pain, to improve brain health and academic performance, and to lift your spirits.
The new guidelines were released Monday at the annual meeting of the American Heart Association and American College of Cardiology. They were also published in the Journal of the American Medical Association.
All told, people who are physically active for one-third of their lives, who do not exercise at all. Injury and improvement in the life and limb of the lifespan, "the JAMA report says.
Still not convinced? The government scientists warn that being a potato couch is downright dangerous, accounting for 10 percent of all premature deaths among Americans. It's expensive too: About $ 117 billion in Americans' sedentary clothes.
As powerful medicine goes, "this is cheap," said Adm. Brett P. Giroir, the assistant secretary of health who unveiled the new guidelines on Monday. After all, "the best way to reduce the cost of drugs is not to need drugs."
But wait, there's more. The federal government's exercise is made easier by the fact that it is less likely that it will remain unchanged at 150 minutes per week for moderate-to-vigorous aerobic activity each week, with muscle strengthening activities. two days during the week.
It used to be at least 10 minutes at a time. In many minds, that's a requirement that conjures up images of sneakers, spandex and sweats.
No worries. "All activities count," the new federal guidelines say. "Tips of any length contribute to the health benefits associated with the accumulated volume of physical activity."
That means that, during a two-hour stretch in front of the television, you'll be able to get your hands on your couch during every step of the day. up an impressive 22 minutes of, let 's say, moderate physical activity per day.
In a week, that adds up to 154 minutes. Take a victory lap.
Dancing, gardening, walking the dog, marching briskly across a sprawling lot parking lot – all these counts towards the weekly total. The new guidelines enshrine this idea in a soon-to-be-launched campaign called "Move Your Way."
Just remember that, at its minimum, moderate-intensity activity is reaching a rate of oxygen consumption (a rough surrogate for calories expended called METs, short for metabolic equivalents) that might be achieved by walking at a pace at which it would take you 20 minutes to cover a mile.
Ideally, the writers of the guidelines would like to get you to work – to "vigorous-intensity" activity, for which the intensity of your exercise would be 6 METS or more. That includes running a mile in 10 minutes, which is a 10-MET activity and easily qualifies as a vigorous-intensity activity. Stair-climbing – assuming you're doing it at a very fast clip.
But you could just start by picking up the pace of your walking, jogging, swimming or climbing-climbing.
And here's an added bonus for the reluctant exercise: If you've been vigorous-active, you could meet the guidelines' minimum goals in just 75 minutes a week.
Now, you'd still need to do some "muscle strengthening activities" twice a week. That's easier than you think. You can go to a strength-training class at your local gym or home gym, where they might use stretchy resistance bands, squishy balls or light weights to build strength in your legacy, arms and midsection.
But if you were to stand in front of your chair and we were half-hour showers – and to practice getting your hands on the armrest (these are called "squats" for you exercise newbies , and, no, you can not sit after each one), you could easily satisfy that requirement. Throw in a few push-ups to strengthen the muscles of the chest, shoulders and upper arms and you're really ticking off the boxes.
The new guidelines state that, to stay at their healthiest, they should not miss the point of view. They "should be as active as their abilities and conditions allow," the guidelines say. And their exercise should include balance training and aerobic and muscle-strengthening activities.
Did the Department of Health and Human Services tailor the new guidelines for a golf cart? No, they got it from science.
And from science also comes to the fore: The benefits of boosting physical activity are more important than ever.
Sure, a dedicated exercise can increase the health benefits he gets by putting more minutes, or greater vigor, into his exercise regimen. But Girard said: "The biggest single person is the person who is the person who is going to work.
"Humans were evolved to move, and when you move, all your physiology works better," he said.
Gradual increase
To reduce the risk of injury to the muscles, the new guidelines must be exercised some times.
For children and adolescents ages 6 through 17, the new guidelines recommend a minimum of 60 minutes per day of moderate-to-vigorous physical activity, including muscle-strengthening and bone-strengthening exercise at least three times a week.
They also offer, for the first time, some recommendations for children ages 3 to 5.
Preschool-aged children "should be encouraged to move and engage in active play, as such throwing games and bicycle or tricycle riding," the new guidelines say. To strengthen bones, "young children should do activities that involve hopping, skipping, jumping, and tumbling." And yet research has not pinpointed the amount of child physical activity. reasonable target may be 3 hours per day. "
That, the drafters of the new recommendations say, is roughly in line with the average amount of activity observed among children of this age. But as screen time, preschool academics and the work demands on parents increase, young children's playtime is widely believed to be the decline.
Risks of sitting
Finally, the drafters of the new guidelines address Americans who are already pretty health-conscious.
One is the dangers of sitting. "People who have an increased risk of all-cause and cardiovascular disease, increased risk of developing cardiovascular disease, type 2 diabetes, and colon, endometrial, and lung cancers," the guidelines say. "The mortality rate is about 60 to 75 minutes of moderate-intensity physical activity a day, but this amount of activity is far more than most people. Therefore, both reducing and increasing physical activity will provide benefits. "
The guidelines also extol the benefits of high-intensity interval training, or HIIT, defined as "alternating short periods of maximum-effort exercise with less intense periods of time." "HIIT" can improve insulin sensitivity, blood pressure, and body composition in adults. Interestingly, adults with overweight or obesity and higher risk of cardiovascular disease and diabetes mellitus.
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