Spring is here – days are longer, temperature is higher, fruits and vegetables are growing. It is also a great time to exercise outside. A person trying to achieve weight or health goals should focus on eating a balanced diet and being physically active each day. 2.5 to 5 hours per week of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity aerobic activity per week is the minimum recommendation for an adult according to the 2018 Physical Activity Guidelines for Americans.
The article provides the following examples of moderate-intensity aerobic activities: walking (about 3.5 miles per hour), water aerobics, bicycling (less than 10 mph), tennis (doubles), ballroom dancing, general yard work. The following examples of vigorous-intensity activities are also provided: race-walking (4.5 mph), jogging/running (5 mph or faster), swimming laps, bicycling (faster than 10 mph), tennis (singles), aerobics. Incorporate activities that you enjoy into your daily schedule. Consult a physician beforehand if you are starting from little or no daily physical activity.
Strength building exercises are also important for adults. Muscle-strengthening activities that involve all major muscle groups are recommended to be done at least twice per week. Examples of strength building exercises include lifting weights, resistance training, and heavy gardening or yardwork.
As you begin planning your physical activity, be sure not to neglect nutrition. Have a balanced eating pattern which includes carbohydrates, proteins, fats, vitamins, minerals, and water. Highly active people may need slightly more nutrients. However, every person can maximize performance by consuming a variety of foods and adequate calories. A registered dietitian nutritionist can help by designing a nutrition plan that supports your active lifestyle.
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