The Centers for Disease Control and Prevention recently announced that only 20 percent of all adults meet the recommended weekly exercise plan. Given that many health conditions are related to sedentary lifestyles, this report is a significant finding. Why? Because it’s clear that adopting a weekly plan that ensures you get adequate healthy exercise is essential.
The survey conducted by the CDC also revealed some other interesting findings. Most notably, the amount of healthy exercise done tends to decline as Americans get older. With the aging of the population, and the prevalence of chronic disease, the importance of getting sufficiently healthy cannot be understated!
How Much Healthy Exercise Should You Get?
In terms of a recommended weekly exercise plan, you need to make sure you get enough of both aerobic and anaerobic activities. Aerobic activity involves various things that get our heart rate active. In terms of recommended aerobic exercise, both moderate and vigorous intensities are encouraged for those who are able. Moderate-intensity aerobics include brisk walking, water aerobics, dancing, gardening and bicycling (less than 10 mph).
Vigorous-intensity aerobics involve uphill hiking, lap-swimming, jumping rope, running and bicycling (greater than 10 mph).
In addition to aerobic activities, your weekly exercise plan should also include anaerobic activities like strength-building exercises. That includes weight-lifting, as well as body weight exercises like pull-ups, push-ups, and more. While aerobic activities tend to be great for your cardiovascular system, strength-building exercises promote healthy bones, muscles, and joints. Both types of healthy exercises are needed so that you can be your absolute best.
In general, your weekly exercise plan should include 2.5 hours of moderate-intensity or 1.25 hours of vigorous-intensity exercise. However, some combination of both may be included in your healthy exercise routine as well.
Your weekly exercise plan should also include two days of strength-building sessions. By incorporating these healthy exercise practices into your routine, many health benefits will be realized. And by boosting your aerobic activities to 5 hours a week, even more significant advantages and results can be seen.
Why is a Weekly Exercise Plan So Important?
When considering a healthy exercise routine, the benefits it provides are numerous. Specifically, a weekly exercise plan promotes overall wellness while preventing critical health conditions. Likewise, it impacts mental and emotional health. The following are some of the most important advantages a weekly exercise plan can provide:
- Promotes a Healthy Weight – Healthy exercise routines reduce the risk of obesity and encourage the upkeep of the ideal weight for your age and height.
- Reduces Risks for Type II Diabetes – Exercise and activity enhances glucose metabolism and insulin effects, in addition to offering weight-loss advantages.
- Lowers Risk for Heart Disease and Stroke – Aerobic exercise is beneficial in reducing vascular disease of all types.
- Promotes Healthier Lipid Profiles – Following weekly exercise plans boosts HDL (good cholesterol), which also reduces the risk of vascular disease.
- Improves Mood and Stress Tolerance – Healthy exercise is known to reduce the risk of depression and anxiety while simultaneously promoting better stress relief.
- Boosts Memory and Cognition – Weekly exercise plans are associated with better attention, memory, and clarity of thought; healthy exercise may also deter dementia.
- Enhances Sleep and Restfulness – Routine exercise is associated with deeper and more restful sleep and can reduce the incidence of insomnia.
- Reduces the Risk of Arthritis, Osteoporosis, and Falls – Weekly exercise plans promote better balance while also promoting healthier musculoskeletal structures.
- Creates Opportunities for Socializing – Interacting with others is essential emotionally and mentally, and healthy exercise often increases your social activities.
Healthy Exercise Leads to a Better Life
Based on the CDC’s survey, it is clear that many of us could do a better job of getting healthy exercise regularly. In fact, it is estimated that over 5 million deaths worldwide result from a lack of adequate physical activity. Given this detail, creating your own weekly exercise plan can help you invest in your own wellness. Not only will that reduce your risk of many health conditions, but it will also enhance your quality of life. And in doing so, you will be among those most likely to get the most out of life!