Guidelines for daily physical activity are translated from scientific studies, comparing duration and intensity of exercise, and health outcomes, including body weight, blood pressure, and other measures of heart health. Most of us are familiar with the recommendation of 30 minutes accumulated daily – brisk walking is a great example – as the minimum daily requirement for good health.
The good news is that this recommendation holds up well, and does support good health. The confusion comes with the interpretation that 30 daily minutes is enough, and no additional physical activity is needed. It’s important to think of this half-hour as a starting point, as your minimum daily activity – and you can strive for more.
More recent studies support the idea that 45-60 minutes daily is a better health promoter than 30; and 75 minutes daily is optimal for weight loss or maintenance. When people hear these numbers, it often seems daunting, so they do nothing, rather than what they are willing and able to do.
If you’re new to exercise (with your doctor’s clearance), start with 30 minutes daily, and aim for more when you can. The cardiovascular benefits of aerobic activity (walking, running, biking, dancing) are a major plus.
Try adding some strengthen training to support muscle health; just twice a week can be a major boost to both muscle and bone strength. Find a certified instructor to get you started, to avoid injury.
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