Exercise: How Much, What Kind, and What if you have a Medical Condition?

Okay, I must be on a Harvard kick this week (apologizes to my Alma Mater, Tufts), but I have to share a very nice article from Harvard Medical School's Health Publications: http://health.msn.com/your-best-life/articlepage.aspx?cp-documentid=100232379&page=1

This is a very extensive paper on exercise, including links to guidelines ("2008 Physical Activity Guidelines for Americans" (www.health.gov/PAGuidelines)), a fitness test(http://www.adultfitnesstest.org/.), the American College of Sports Medicine's fitness planner (www.myexerciseplan.com/assessment), a NIDDK guide to overcoming exercise barriers (http://win.niddk.nih.gov/publications/tips.htm), the ACSM's tip sheets on exercise issues related to physical activity, including Alzheimer's disease, blood clots during exercise, anxiety and depression, heart conditions, cancer, low-back pain, and visual impairment www.exerciseismedicine.org/public.htm, and more!

From the HHS guideline for medical professionals (http://www.health.gov/PAguidelines/factsheetprof.aspx)

Children and Adolescents (aged 6–17):
60 minutes or more of moderate or vigorous physical activity every day.
They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.

Adults (aged 18–64):
Moderate-intense aerobic activity 2 hours and 30 minutes (150 minutes) a week, (that comes out to a 30 minute workout 5 days a week) OR
Vigorous aerobic activity 1 hour and 15 minutes (75 minutes) a week (that comes out to 15 intense minutes per day, 5 days a week).
Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Older Adults (aged 65 and older)
Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.

For all individuals, some activity is better than none.

People with diagnosed chronic conditions (such as diabetes, heart disease, or osteoarthritis) or symptoms (e.g., chest pain or pressure, dizziness, or joint pain) need to consult with a health care provider about physical activity.

Adults With Disabilities
Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.


I will soon post a reprint of my WebMD University interview on starting an exercise program...don't be discouraged!!! Even 10 minutes a day of exercise will begin to improve your health!