Research shows that regular physical activity offers numerous health benefits including, but not limited to, the regulation of blood pressure, management of anxiety and depression and the prevention of weight gain. ACSM provides recommendations and guidelines for physical activity and exercise based on the latest science and insights from health professionals.
ACSM is known throughout the industry as the "gold standard" when it comes to exercise recommendations. Thanks in large part to the publication of ACSM's Guidelines for Exercise Testing and Prescription, now in its 11th edition. GETP has been a staple resource for professionals since 1975.
The Physical Activity Guidelines for Americans, 2nd edition, published by the U.S. Department of Health and Human Services, gives the most current physical activity recommendations for all age groups and special populations.
ACSM and CDC recommendations state that:
- All healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week.
- Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.
Before we can begin to answer the question of how much activity is enough, we need to consider what fitness means. Fitness is synonymous with health, our physical condition and even our ability to complete the tasks required for our ongoing survival (and perpetuation of the species).
Our modernized society has overwhelmingly reduced the tasks and activities we need to accomplish to survive, but the general lack of movement has negatively impacted our health and physical condition. Regular physical activity, even in small amounts, can help prevent, treat, and sometimes even alleviate some of the most common chronic conditions we encounter, including high blood pressure, cardiovascular disease, stroke, obesity, type 2 diabetes, osteoporosis, depression, and some cancers (1,2).
Weekly Physical ACtivity Requirements for Fitness
Guidelines recommend at least 150 minutes of moderate-intensity cardiorespiratory exercise, 75 minutes of vigorous-intensity, or a combination of moderate- and vigorous-intensity exercise per week. The weekly recommendation for resistance training is 2 or more days per week with exercises for all the major muscle groups (minimum of 1 set of 8-12 repetitions for each muscle group). Flexibility and neuromotor exercises (balance, agility, coordination) are also recommended at least twice per week.
The key phrase to note is “at least” with more benefits being realized with more activity. But what if your clients aren’t quite ready to tackle these recommendations? When developing exercise programs for a previously sedentary individual, meet them where their abilities are now and help them find ways to increase their activity levels. Those 150 minutes of moderate-intensity cardiorespiratory activity are to be spread out over the week, ideally 30 minutes a day, 5 times per week.
This data is from two of the most widely recognized activity guideline reports for improving physical fitness include Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise from the American College of Sports Medicine (2) and the Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services (3).
Consider that those 30 minutes can be further broken down into 10 minute bouts of activity. Some individuals may even need to start with as little as two minutes of walking and build their way up to 10 minutes over days, or even weeks. The goal is to motivate them to increase their activity and succeed. Even if more activity is better, a little activity beats none at all. And walking is really great for weight loss too.
Don’t discount the importance of also increasing unstructured non-exercise activity thermogenesis (NEAT) (4). These are the activities beyond sleeping, eating and “intentional exercise” that include daily motions such as standing, walking, using the stairs, fidgeting, yard work, and multiple other movements we make throughout the day. NEAT is not to be confused with movements that have measurable metabolic equivalents.
Unstructured physical activity is the foundation that can help people realize that just being active, rather than sedentary, can impact their overall, long-term health.
Understandably, goals need to be explored to discover just how much activity may be needed and over what associated time frame in order to reach those goals. For someone wanting to adopt a healthier lifestyle, finding enjoyable activities with a realistic schedule are essential. Start with a conservative approach where the individual will be successful, safe, and comfortable. Then encourage them to improve the return on their results with a mix of higher frequencies, durations, and intensities of activity.
Sources:
- Clark, MA, Lucett, SC, Sutton, BG. NASM Essentials of Personal Fitness Training 4th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2012.
- American College of Sports Medicine. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine and Science in Sports and Exercise 2011;43(7):1334-1359.
- U.S. Department of Health and Human Services. 2008 Physical activity guidelines for Americans. //www.health.gov/paguidelines/guidelines/default.aspx (accessed June 4, 2013).
- Levine, JA. Nonexercise activity thermogenesis – liberating the life-force. Journal of Internal Medicine, 2007;262: 273–287.
The Author
Stacey Penney
Stacey Penney, MS, NASM-CPT, CES, PES, CNC, is the Content Strategist with NASM and AFAA. A 20+ year veteran of the fitness industry, she's worked with the top certification and continuing education groups. At NASM and AFAA she drives the content for American Fitness Magazine, blog and the social media platforms. Stacey received her degree in Athletic Training/PE from San Diego State University and an MS in Exercise Science from CalU, plus credentials in Health Promotion Management & Consulting (UCSD), Instructional Technology (SDSU), group fitness and yoga. Previous San Diego Fall Prevention Task Force Chair, she’s developed continuing education curriculum for fitness organizations in addition to personal training, writing, and co-coaching youth rec soccer.