New physical activity and exercise guidelines have been released by the American College of Sports Medicine. These recommendations on how to stay physically active for optimum health show that it is also important to vary the types of exercise.
The recommended minimum exercise routines recommended by ACSM are:
- Aerobic Exercise: Moderate Intensity exercise 5 days a week for a minimum of 150 hours each week, or Vigorous Intensity exercise 3 days each week for a minimum of 75 minutes a week. I personally prefer doing the 4x4 Interval Training routine recommended in an earlier post.
- Resistance Exercises: Every other day, do 2 to 4 sets for each exercise with 8 to 12 repetitions for each set. Exercise-To-A-Healthier-Life.com has great illustrations on how to do various exercises for different parts of the body.
- Flexibility Exercises: As we get older, staying flexible becomes more and more important. A recent post, "What is Viniyoga?", discusses recent studies that show that both yoga and flexibility exercises are equally effective, especially for lower back pain. Use the type of exercise that you most enjoy, whether it be just regular Flexibility Exercises, yoga, Pilates or Tai Chi.
- Dementia
- Cardiovascular disease
- Strokes
- Type 2 Diabetes
- And many cancers.
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