Exercise Intensity Is Key to Improving Health: New Study
Regular, sustained physical activity -- both vigorous and moderate -- is necessary if you want to reap the health benefits of exercise, according to researchers at the American College of Sports Medicine (ACSM). Their new study, published in the journal Circulation, demonstrates that for good health, 30 minutes of exercise at least five days per week is necessary.
More significantly, the scientists involved in this study take issue with a widely-accepted suggestion of the World Health Organization that 30 minutes of gentle exercise each day is sufficient for your health. While some people believe that only rigorous physical activity will improve their health, others believe that ordinary daily activity is sufficient to stay healthy. Researchers at ACSM say the truth lies somewhere in the middle. They suggest a regular routine of fast walking, jogging and strength exercises such as weight training, and recommend an investment of 30 minutes per day in that routine to stay healthy.
Physical activity is important in adulthood, but it's equally important in childhood -- a time when many lifelong values and habits are acquired. The U.S. Centers for Disease Control (CDC) offers the following suggestions for parents to encourage physical activity in children:
- "Set a positive example by leading an active lifestyle yourself, and make physical activity part of your family’s daily routine such as designating time for family walks or playing active games together.
- Provide opportunities for children to be active by playing with them. Give them active toys and equipment, and take them to places where they can be active.
- Offer positive reinforcement for the physical activities in which your child participates and encourage them as they express interest in new activities.
- Make physical activity fun. Fun activities can be anything the child enjoys, either structured or non-structured. They may range from team sports, individual sports, and/or recreational activities such as walking, running, skating, bicycling, swimming, playground activities, and free-time play.
- Ensure that the activity is age appropriate and, to ensure safety, provide protective equipment such as helmets, wrist pads, and knee pads.
- Find a convenient place to be active regularly.
- Limit the time your children watch television or play video games to no more than two hours per day. Instead, encourage your children to find fun activities to do with family members or on their own that simply involve more activity (walking, playing chase, dancing)."
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