The hardest thing currently is the overabundance of misinformation that exists. This is particularly true when it comes to exercise. Every week there is a new fad for the health and fitness industry, and it can be hard to determine what is required to keep fit and healthy. This article will clarify everything.
The American College of Sports Medicine are the world leaders in exercise for health. Below is the summary of what is recommended.
To exercise for health, adults must engage in at least 150 minutes of moderate intensity exercise per week. Exercising for health needs to fulfil several areas including cardiorespiratory, strength, flexibility and neuromotor training.
Cardiorespiratory training is any form of exercise which trains the heart and lungs such as running swimming, brisk walking, trail walking, etc. Ensure that the exercise is intense enough so that you need to breathe through mouth. Perform 30-60 minutes per day, 5 days per week.
Resistance training is exercise which strengthens the body such as going to the gym. Exercises that involve weights or your body in an intense fashion are examples of resistance training. The repetition range should be between 8 and 20 repetitions, performing 2 – 4 rounds per exercise.
Flexibility exercise is any training which lengthens muscles or mobilises the body. Stretching and yoga are examples. Hold each stretch or mobility exercise for 10-60 seconds depending on exercise.
Neuromotor exercise is any movement which practices a body skill such as balance and coordination. Pilates, Yoga, Thai chi gymnastics and dancing are examples. 20 minutes 5 days per week is optimal.
To make things easy for yourself try to use exercise styles which address multiple aspect. Yoga for example is both strength, flexibility and neuromotor exercise simultaneously.
If you have pre-existing conditions or ongoing injuries, I recommend first being asses by a Physiotherapist or Exercise Physiologist for guidance.