Guideline for how much exercise we should be doing (Only 24% of adults meet the weekly recommended requirement)

[iloverachel]

Recommendations for Adults​

• Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
• Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
• Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
• Gain even more benefits by being active at least 300 minutes (5 hours) per week.
• Increase amount and intensity gradually over time.

According to the CDC, only around 24.2% of adults in the United States meet the recommended physical activity guidelines for both aerobic and muscle-strengthening activities, meaning that only about a quarter of the population meets the average weekly exercise requirement

 

[DGS49]

On paper, I do everything recommended. I fall short in two areas. My BMI is too high and I spend too much time sitting down, doing nothing (physically).

I do at least two sessions per week of weights and machines, 30 minutes each. I follow them by what used to be called, "aerobic" exercise, which is 30 minutes of steady exercise with my heart in the aerobic range*. I usually do three sessions of HIIT, either on a stationary bike or riding hills - which amounts to the same thing. Two or three days, I do a 3+ mile walk over very hilly terrain, which is more intense than it sounds.

I don't even want to think about how many hours per day I'm sitting around doing nothing..

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* The formula for the "aerobic" training rate is (220 - [your age]) * .65 - .85). I am 75 years old, so my aerobic training range is 95 to 124 bpm, steady state. My resting heart rate is low 50's.

 

[gipper]