Exercise – How Much is Enough?

You know how important good nutrition is for your health. And you've heard plenty about getting exercise.

How much physical activity do you need? And is it really so important?

First, let's talk about why you should be physically active.

There's strong evidence that physical activity can lower the risk of many ailments, such as …

heart disease

stroke

type 2 diabetes

high blood pressure

high lipid levels

colon and breast cancer

metabolic syndrome

obesity

depression

We have good evidence that exercise can decrease the risk for lung and endometrial cancer. It can also decrease the risk for hip fractures while increasing bone density.

In children, exercise promotes muscle and bone strength, and in older adults it can mean better cognitive function.

There certainly are a lot of good reasons to be active. How much activity is enough?

2 ½ hours a week of moderately intense exercise (or 1 ¼ hours of vigorous aerobic exercise) is suggested for adults between the ages of 18 and 64 years. Healthy older adults (without a chronic medical condition) and pregnant women should try for this amount of exercise as well.

Children should get an hour or more of moderately intense exercise each day.

Is more better? In most cases, yes, if you don't overdo it. The more physical activity, the greater the benefit.

What's even more important is that some physical activity is better than none. Any moderately intense activity that you do for at least 10 minutes, counts!

If you're just starting to exercise, don't overdue it. Start slowly. Choose an activity that's practical and enjoyable. In fact, enjoyment is the most important factor in ensuring the long-term success of your exercise routine.

To learn more about exercising, go to this website, sponsored by the US Department of Health and Services, for lots of helpful information.