How much exercise is enough?

Most of the experts agree that 30 minutes per day for adults and adolescents and 60 minutes per day for children should be enough. However, research has indicate that breaking this into 10-minute blocks of physical activity is just as beneficial as doing it in one block. Combining regular physical activity with your everyday life does not necessarily mean joining an expensive gym or committing to a rigorous exercise routine. Walking, biking, swimming, engaging in sports and games, participating in physical education, and doing tasks at home and in garden can contribute to accumulated physical activity. For children, almost any physical activity is sufficient as long as they are moving. This include playing during school, running, biking, jumping rope, and dancing.

Exercise intensity shouldn’t exceed 50 percent of a person's exercise capacity (maximum heart rate). If someone is physically active regularly for longer periods or at greater intensity, then he or she is likely to benefit more. But don't overdo it. Too much exercise can give you sore muscles and increase the risk of injury.

Most health organizations have distilled these findings into recommendations for the general public. Here’s a synthesis of the current expert consensus:

Adults Aged 18–64:

1. Aerobic Activity: At least 150–300 minutes a week of moderate-intensity, or 75–150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity throughout the week. This can be further broken down into bouts of at least 10 minutes at a time.

2. Muscle-Strengthening: Muscle-strengthening activities involving all major muscle groups on 2 or more days a week.

Older Adults (65 years and older):

1. Aerobic Activity: Same as adults aged 18–64, tailored to individual ability.

2. Muscle-Strengthening: Same as adults aged 18–64, focusing on activities that maintain or increase muscular strength and endurance for maintaining independence and reducing the risk of falls.

3. Balance Training: Activities that improve balance are also recommended on 3 or more days per week, especially for those at increased risk of falls.

Children and Adolescents (6–17 years):

1. Aerobic Activity: At least 60 minutes of moderate to vigorous-intensity physical activity daily, mostly aerobic.

2. Muscle and Bone Strengthening: Incorporate muscle and bone-strengthening activities at least 3 days per week as part of the 60 minutes.

The critical role of healthy eating

Although the situation with obesity is not changing significantly, Americans are slowly adopting healthier diets. Some recent researches have came to the conclusion that only about one-fourth of U.S. adults eat the recommended five or more servings of fruits and vegetables each day. Poor eating habits are often established during childhood. More than 60% of young people eat too much fat, and less than 20% eat the recommended five or more servings of fruits and vegetables each day.

The dietary considerations

A healthy balanced diet is essential for good health. Moderation is the key to a helthy diet but you’ll need some extra carbohydrates if you engage in exercising.  No matter what type of exercise a person does, the body will always use glucose for energy. Glucose is formed from the breakdown of carbohydrates, the sugars and starches in your diet, and is stored in your body as glycogen. However, the body can only store a limited amount of glycogen, so the stores need to be kept topped-up to avoid fatigue. If someone does not eat enough carbohydrates, but continues to exercise, he or she will soon become sluggish and dizzy.

So, there is a universal rule- the more physical activity someone does, the more glucose the body uses, the more carbohydrates he or she needs to consume to replenish the stores.

Carbohydrate sources

The great majority of carbohydrate intake should come from the starchy sources such as bread, rice, potatoes and pasta and the remaining from more sugary sources such as sugar, fruit and juices. If someone exercises regularly, he or she should eat a lot more carbohydrates, including sugary snacks and drinks. They could be very beneficial, both in providing body with energy before the exercise, and in helping restocking glucose stores after the exercise. Although you need to allow two to three hours after a large meal before exercising, a high carbohydrate snack within 30 minutes of training has several benefits.

There are plenty of portable high carbohydrate snacks:

• bagels,
• honey or jam sandwiches,
• cereal bars,
• bananas,
• watermelon,
• dried fruit,
• jaffa cakes,
• jelly beans,
• liquorice,
• juice or a sports drink

Future risk reduction objectives

• Increase the number of people aged 6 and older who engage regularly, preferably daily in physical activity
• Increase the number of people aged 18 and older as wall as children and adolescents aged 6 through 17 who engage in vigorous physical activities
• Reduce the number of people aged 6 and older who engage in no leisure-time physical activity.
• Increase the number of overweight people aged 12 and older who have adopted sound dietary practices