As we approach the new year with a sense of renewal we are designing new diet and exercise programs for. The following are recommendations as expressed by Rachel Grumman Bender in Yahoo.
We have new guidelines from the WHO about best practices for exercise. 27.5% of adults and more than 80% of teens do not meet recommendations for aerobic exercise according to an article in the British Journal of Sports Medicine.
In the past the guidelines included 150 minutes of moderate exercise (30 minutes per day for 5 days) per week for everyone. The new WHO recommendations are stratified by age.
The new guidelines give credit for any activity throughout the day. You could go to the gym; walk from your car to the store; bicycle in the park; or clean your house (vacuuming is a very strenuous calorie burning exercise). These all count.
Children and teens should do at least one hour of moderate to vigorous intensity physical activity per day. These activities can strengthen muscles and bones.
People ages 18-64 are recommended to do 150-300 minutes of moderate intensity physical activity and 75-150 minutes of vigorous activity during the week. Adults should also do muscle strengthening exercises.
Age 65 and older should include exercises that focus on balance and strength to help prevent falls as well as improve cardiovascular conditioning.
Best of wishes for a healthy 2021.
Submitted by Dr. Kort C. Knudson M.D. F.A.C.E.