Physical Activity Guidelines & Resources
If the word “exercise” makes you cringe, think about ways you can start by just adding more movement or physical activity in to your day. You can even start with small changes to your routine like parking your car at the furthest spot in the lot or get creative and consider turning the next get together with friends into a social/physical activity or as I like to call it, a “Walk & Talk!”
In this short video clip, Danielle Johnson, a wellness physical therapist with Mayo Clinic's Healthy Living Program, explains how even brief bouts of exercise matter.
Cheryl Leving
Guidelines for Physical Activity in Adults
Below is the Dept. of Health and Human Services recommendation for weekly activity from their
Physical Activity Guidelines for Americans.
Their guidelines are similar to the American Heart Association recommendations.
Nov. 25, 2020 - Every move counts towards better health - World Health Organization
The new World Health Organization guidelines on physical activity and sedentary behavior recommend at least 150 to 300 minutes of moderate to vigorous aerobic activity per week for all adults. "All physical activity is beneficial and can be done as part of work, sport and leisure or transport (walking, wheeling and cycling), but also through dance, play and everyday household tasks, like gardening and cleaning."
For substantial health benefits,
do one of the following aerobic activities:
150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic physical activity (such as brisk walking or tennis)
75 minutes (1 hour and 15 minutes) each week of vigorous-intensity aerobic physical activity (such as jogging or swimming laps)
An equivalent combination of moderate and vigorous-intensity aerobic physical activity
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
Free Online Fitness Resources
Pilates Ball Core-strengthening Exercises
ACE Fitness provides a series of exercises that can be added into any fitness routine or performed in sequential order. “A 7.5 inch Pilates ball is ideal for this workout. The ball should not exceed 10 inches.”
The American Council on Exercise
ACE Fit® Exercise Library
Offers a great online library with free workout tutorials you can filter by body part, experience level, or equipment needed, which includes exercises you can do at home with dumbbells or no equipment.
ACE Fitness & Healthy Lifestyle Blog - covers a range of wellness topics.
Sample of ACE Library Resources
Two Free-Weight Routines for 2020 - If you have a set of hand weights, ACE has put together some suggested routines you can do from home.
5 Body-weight Exercises You Can Do Right Now - "Whether you find yourself on vacation without any exercise equipment or you’re working out at home, body-weight exercises can help you stay on track. Here are five of our favorites for getting your whole body moving."
Try This HIIT Workout on the Elliptical Trainer (HIIT - High-intensity interval training) - If you have access to gym equipment
Healthy Lifestyle Fitness Multimedia Library - Mayo Clinic
Offers an extensive library of video and slide show exercise demonstrations.
Here are some sample videos
Video: Standing hip abduction with resistance tubing
Video: Lunge exercise
Video: Squat exercise
Video: Abdominal crunch
Video: How to choose a fitness ball
Video: Side exercise with fitness ball
Video: Plank with fitness ball
Video: Bridge with fitness ball
Video: Fitness ball bridge with heel dig
Related Research
June 29, 2022 - Fitness trend: Nordic walking - Harvard Medical School
"... imagine that you’re in your own neighborhood, mimicking the motion of cross-country skiing by using poles to push yourself as you walk along a trail or sidewalk. That’s called Nordic walking. It was originally designed as a summer training routine for cross-country skiers. Now Nordic walking is catching on in the United States as an exercise regimen, especially among older adults."
Univ. of California Berkeley's Greater Good Magazine
Five Surprising Ways Exercise Changes Your Brain - Health psychologist Kelly McGonigal shares how "... Moving your body is one of the most beneficial things you can do for your mind."
Five Ways Hiking Is Good for You - ”Hiking in nature is not only good for our bodies, it’s good for our moods, our minds, and our relationships, too.”