Fittest Loser Tip of the Week: Determining how much exercise you need
When it comes to physical activity, any exercise is better than none. In the 2008 Physical Activity Guidelines for Americans, the Department of Health and Human Services (HHS) concluded that adults need two types of physical activity each week to improve overall health: aerobics and strength training. HHS recommends:
Two and a half hours of moderate-intensity aerobic activity each week and two or more days of muscle-strengthening activities that work all major muscle groups
One hour and 15 minutes of vigorous-intensity aerobic activity each week and two or more days of muscle-strengthening activities that work all major muscle groups
Two or more days a week of moderate and vigorous-intensity aerobic activity and muscle strengthening activities that work all major muscle groups
Moderate-intensity aerobic activities include brisk walking, water aerobics, bicycling slower than 10 mph, ballroom dancing or gardening. Vigorous-intensity aerobic exercises include jogging, running, swimming and bicycling faster than 10 mph. Major muscle groups include legs, hips, back, abdomen, chest, shoulders and arms.
Look out for more weekly wellness tips from Assurance, a proud sponsor of the Fittest Loser.
• Jill Micklow is a Wellness Consultant on the Employee Benefits team at Assurance, a Top 50 U.S. insurance brokerage headquartered in Schaumburg, IL. She brings Assurance's passion for "minimizing risk and maximizing health" to clients nationwide by helping identify specific health and wellness goals and then tailoring wellness programs for short and long-term success.