Alternative Health Blog

Here we go again. The federal government has issued yet another set of new exercise guidelines for both American adults and children. The skinny to stay relatively skinny: Adults need to get at 2.5 hours of moderate-intensity exercise weekly or can compress the workouts to 75 minutes total if the activity is vigorous. Kids need to average an hour of physical activity per day.

This time around, everybody is urged to do some strength training at least twice a week. That includes weight lifting (free weights or machines) for adults or resistance bands, calisthenics (push-ups, pull-up, sit-ups) and carrying loads/strenuous chores for all.

In an impressive change, the guidelines cover the value of adding intensity to your workouts—both to save time and become more fit. The federal panel explains that converting your entire 2.5-hour minimum to the vigorous exercise category will significantly increase your health benefits. You would have to walk, run, swim, cycle or use an exercise bike for an hour at moderate intensity five times a week to gain the same edge. Intensity might make your workout harder—always seek a doctor’s supervision before embarking—but you will save time and get more accomplished.

That’s a good message and one missing from previous government guidelines. Just be sure you don’t go from zero to 60, so to speak. If you are not exercising regular, then start at the 2.5-hours of moderate exercise (brisk walk, jog, lap swimming at steady pace) for four to eight weeks before going harder. You can add some 30-second bouts of high intensity after one month, then go to one hard training day in the second and third months. After that you can decide how much time you realistically can devote each week to exercise, then mix and match your moderate- and high-intensity accordingly.

One caution: You would do yourself the most good if you can get to the 3.5-hour mark for weekly exercise. That way, you get plenty of high-intensity for optimal body changes, but don’t veer toward muscle or bone breakdown. The body needs to recover, so space high-intensity workouts at least one and preferably two days apart. Research shows muscle cells flourish with a vigorous workout (endurance activity or weight lifting) followed by 36 to 48 hours of recovery to rebuild muscle cells.

On the kid front, the panel recommends youngsters engage in vigorous activity at least three days per week. It also specified that each week features some amount of child-friendly bone-building “workouts” such as jumping rope, playing hopscotch, tug-of-war and modified sit-ups/push-ups.

If that sounds like your childhood (or mine if you add playing games like “Kick the Can” or “Pom Pom” that required lots of sprinting), that’s not coincidental.  Not only would kids benefit mentally and emotionally from more free, unstructured times, they would likely come up with ways to get some exercise. One requirement: Parents need to place some rules on video games/computer use, along with television/DVDs.

Older Americans might struggle with the guidelines. The panel says do as much as you can and don’t overlook studies that show individuals in their 80s and 90s can make fitness gains through simple one-pound dumbbell exercises or walking at least 10 minutes each day.

Here are some excerpted ideas from the panel for meeting the new federal guidelines:

• Take a brisk walk for 30 minutes on five days (moderate intensity); exercise with resistance bands two days (muscle strengthening).

• Run for 25 minutes three days (vigorous intensity); lift weights on two days.

• Take a brisk walk for 30 minutes two days (moderate); go dancing for an hour one evening (moderate); mow the law for 30 minutes (moderate); do heavy gardening two days (muscle strengthening).

• Do 30 minutes of an aerobic dance class (vigorous); do 30 minutes of running one day (vigorous); take a brisk walk for 30 minutes one day (moderate); do calisthenics (sit-ups, push-ups) on three days.

• Bike to and from work for 30 minutes on three days (moderate); play softball for 60 minutes one day (moderate); use weight machines two days.

• Play doubles tennis for 45 minutes two days (moderate); lift weights one day; hike vigorously for 30 minutes and go rock climbing one day (muscle strengthening).

Bob Condor blogs for Alternative Health Journal Monday, Tuesday, Thursday, Friday and Saturday.