Exercise 30minutes Five times a week

Current recommendations call for adults to participate in at least 30 minutes of accumulated moderate-intensity physical activity on 5 or more days per week. However, less than one half of Americans meet this minimal goal.

Am Fam Physician. 2008;77:1029-1136.

Factors to remember in counseling patients regarding physical activity include the following:

• • Accumulated time in physical activity is more important than the intensity of the activity.
  • Activity can be accumulated in increments of as little as 10 minutes.
  • Lifestyle changes with physical exercise in everyday activities such as walking to the store or mowing the lawn using a push mower are more likely to be sustained than structured activities such as exercise classes at a gym.
  • No more than 2 days should elapse between episodes of physical activity because metabolic rate and insulin activity can return to baseline within 3 days after exercise.
  • The greatest relative benefits from exercise occur in previously inactive persons, even when the degree of initial activity is modest.
  • Strength and flexibility training can enhance health but should not replace aerobic activity.
  • Moderate physical exercise should approximate the same level of exertion as walking quickly. Examples of moderate exercise include walking downstairs, gardening, housework, tai chi, weight lifting, and performing automotive work.
  • Vigorous exercise should approximate the same level of exertion as jogging or running. Sports such as tennis, soccer, and basketball provide vigorous exercise, as does walking upstairs.