"How much exercise time do I need?" is one of the main questions EmpowHER readers ask. At the University of Missouri, researchers created an activity pyramid to find an answer. Check it out!
I'm Dr. Connie Mariano, Chief Clinical Officer with EmpowHER, with what you can do about getting in shape.
On of the most asked questions here on EmpowHER is, How much exercise do I need to do?
Researchers at the University of Missouri developed an activity pyramid to answer that question.
The pyramid program is intended for those between the ages of 18 and 64.
The first level focuses on lifestyle activities - walking, biking, yardwork, and chores...Theses types of activities should be done on a daily basis, and take up the bulk of your exercise time.
Aerobic exercise is the next level. 150 minutes a week of moderately intense exercise, or 75 minutes of vigorous intense exercise. Vigorous is defined as "out of breath" exercise. 15 minutes a day, 5 days a week, or 30 minutes of moderate exercise, 5 times a week.
The next level is strength and flexibility. Here we are talking about free weights or machines, but either has proven very beneficial for all ages. At least twice a week for all major muscle groups.
And finally, the smallest top portion of the pyramid is reserved for inactivity. Limit your TV or computer time to one hour, and then get up and move around.
I'm Dr. Connie Mariano with EmpowHER, with what you can do about getting in shape.