You know what? We move 30 times less than our grandparents! And since we humans evolved because we were able to move from one place to the other in search of food and shelter, we are now in real trouble. 

Moving today is more than choice; it's an urgent medical necessity. Exercise is vital but let’s call it Activity! Sounds less threatening!

Activity is • cheap • easily available and • the most effective step to take to avoid potentially fatal diseases.

Regular Activity is a Hard Sell

We all know that it lowers the risk for obesity, heart disease, diabetes, depression, and many forms of cancer, but we are increasingly couch potatoes. Still, they are not giving up on us yet! Experts from Harvard University have developed a detailed exercise prescription for us and published it in The Harvard Health Letter.

They recommend that adults do at least 75 minutes of vigorous activities each week.  If it’s only moderate activities then the limit is 150 minutes.

They recommend that you do these activities for at least 10 minutes at a time and that you build up slowly and combine moderate and vigorous activities.  Remember to include muscle-strengthening activities on at least two days of the week.

Children and adolescents should be getting even more exercise than we adults: at least an hour a day (420 minutes per week), including both aerobic activity and exercise that builds muscle and bone.

So remind them that it’s less TV and less computer games and loads more action!

Source: Adapted from the U.S. Department of Health and Human Services, "2008 Physical Activity Guidelines for Americans," available at http://www.health.gov/PAGuidelines.

Activity If You Have Health Conditions

Even those with chronic medical conditions and disabilities should get just as much exercise as other adults.  

This activity prescription may seem overpowering if you have mobility troubles or conditions that sap energy like depression, multiple sclerosis, and arthritis. However regular activity can actually improve mood and energy levels, increase muscle and bone strength, and reduce the pain associated with many health problems.

So even if you feel crook and that makes it difficult to meet the guidelines, you should have a crack at any activity as best you can and avoid being a couch potato.

Don’t forget to speak to your health care providers about appropriate kinds and levels of exercise, especially if you have been unwell.

The Different Levels of Physical Activity

For most middle-aged adults, moderate-intensity aerobic exercise is walking 5 kilometers an hour; and vigorous exercise is anything higher.

If you can talk while you walk but have a hard time singing, you're exercising moderately; if you find it difficult even to talk, that's vigorous.

Strength Training

Strength training should involve all your major muscle groups of the legs, hips, back, chest, stomach, shoulders, and arms.

• Repeat each exercise for each muscle group 8 to 12 times.
• Aerobic activity also provide strength training: for example, fast walking strengthens legs and hips; rowing builds muscles in the arms, legs, chest, and shoulders.

How much is enough?

• Always go that little bit extra, it really counts.
• Start low and slow, maybe just 15 mins a day but each week build it up.
• You’ll get greater health benefits and better weight control when you reach twice the recommended weekly amount — that is, 300 minutes of moderate activity, 150 minutes of vigorous activity, or a combination of the two.
• More than that may be even better, but remember, see your doctor and plot and plan what you are about to do, together

Good Luck, I’ve got a pedometer and I’m off for 15,000 steps - maybe it should be 30,000!

Dr John D'Arcy March 2009