There is nearly daily advice on how much exercise we need to stay healthy. So, how much exercise is enough? The American Heart Association in conjunction with the American College of Sports Medicine and the Centers for Disease Control released guidelines for people up to age 65 that recommend moderately intense aerobic activity at a minimum of 5 days a week. The benefits of aerobic activity are well known and include
improved heart health and lower blood pressure as well as reducing our risk of stroke and developing type 2 diabetes. These guidelines were updated and re-issued because as a group, Americans are still too sedentary. If 5 days a week sounds overwhelming, remember that exercise is not an all or nothing activity. Even 10 minutes of moderate activity is helpful!
Exercise does not only benefit people up to age 65. There is much evidence that the amount of muscle strength that we have is directly related to how long we remain living independently and are able to take care of ourselves. Studies have been done on people into their 90’s that show gains in bone, muscle, heart, and brain health from strength training. People who strengthen major muscle groups 2 times a week and perform 1-3 sets of 8-12 repetitions each, were better able to stand up, walk, climb stairs, get up from the floor, and reach overhead.
The American Physical Therapy Association’s website states that therapeutic exercise and functional training are the cornerstones of physical therapist treatment. Physical therapists will also work with individuals to prevent loss of mobility by developing fitness and wellness oriented programs for healthier and more active lifestyles. If you are unsure where to start with your exercise routine or need guidance because of medical complications, discuss that with your doctor or physical therapist, and remember to just keep moving!
Krista Sheppard, MPT
OSMC
Director of Therapy Services