How Much Physical Activity Do I Need?

How Much Physical Activity Do I Need?

With the multi-billion dollar fitness industry and a gym on every corner, you may be wondering “just how much exercise do I really need to be healthy?” While there’s no bottom-line for every adult, the recommendations from the U.S. Department of Health and Human Services underscores the importance of moving more and sitting less throughout the day, and they even state that 80% of all Americans do not currently meet their physical activity recommendations. Because of the lack of exercise, Americans are increasingly at risk for a host of chronic health problems.

Revised guidelines released in late 2018, the first revision in 10 years, didn’t alter many of the familiar physical activity goals for healthy adults, that they should get at least 150 minutes of moderate-intensity exercise each week, or 75+ minutes of vigorous physical activity per week. By spreading out the exercise during the week, you’ll get the greatest benefit. As for strength training, exercise for all the major muscle groups is recommended at least twice per week. Adults should use a weight or resistance level that is heavy enough to cause muscle fatigue after about 12 to 15 repetitions.

The newer guidelines reinforced the benefits of physical activity at any level, as “some physical activity is better than none…The key point for patients is that large health benefits accrue from even small amounts of [PA] and that even short-duration activity lasting less than 10 minutes is beneficial.”

Physical Activity Is Safe for Anyone

While the old adage is “no pain, no gain,” most physical therapists would dissuade you from working out to the point of pain. Some discomfort is normal while exercising, but you should reevaluate if you are pushing yourself too hard, as a setback or injury can make it harder to start up an exercise regimen again once you’ve healed. Make sure to choose activities appropriate for your abilities, and if you haven’t been active in a while, you should start slowly and then build up to higher intensity exercise.

You’ll gain multiple health benefits from being active, and the potential benefits outweigh the risk of getting hurt; that is, if you’re smart about it. To stay safe, you should build up time you spend working out and see your healthcare provider if you have health concerns that may make exercise more challenging, whether you have mobility concerns or other issues. You can dabble in various types of activity to see which is right for you, and choose activities appropriate for your fitness level.

Learn More About Physical Activity at ProFysio

When you come to ProFysio, we can assess your current fitness level and help you formulate an exercise plan that will address you concerns. Whether you want to build flexibility, stamina, endurance, lose weight, or to recover after surgery or an injury, we can help. We look forward to meeting you and helping you learn how to get the appropriate amount of exercise.

Contact us today at ProFysio! Simply call (732) 812-5200 or reach out online. We have 5 locations across New Jersey to meet your needs.

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