How Much Exercise Do I REALLY Need?

How Much Exercise Do I REALLY Need?

How Much Exercise Do I REALLY Need?

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Many exercise fads have come and gone, each claiming to be the best way to get in shape, lose weight, and live longer. Some are extremely intense, and some are so minimal that they sound too good to be true.

The current government recommendations for exercise in an adult are:

  • 2 ½ hours of moderate intensity aerobic activity combined with 2 or more days of general muscle strengthening exercises WEEKLY —-OR—-
  • 1 hour and 15 minutes of vigorous intensity aerobic activity weekly combined with 2 or more days of general muscle strengthening exercises WEEKLY

So what defines moderate vs. vigorous activity?

  • Some examples of moderate activity are: walking fast, water aerobics, riding a bike on a flat surface, and pushing a lawn mower.
  • Some examples of vigorous activity are: Jogging or running, swimming, riding a bike fast or on hills, and playing basketball.
  • A good rule of thumb is:
    • During moderate activity, you should be able to talk with minimal to moderate effort, but not sing
    • During vigorous activity, you should not be able to say more than a few words without stopping to take a breath

This exercise does not have to be performed in 1 session…it can be broken up into smaller segments. If you choose to do this, make sure that you do the exercise in segments of at least 10-20 minutes.

Those recommendations do not sound like a lot, but the reality is that not everyone has the time to exercise on a regular basis. Between family and work life, household chores, and other commitments sometimes there are just not enough hours in the day to get everything done.

The truth is that any exercise is better than nothing. A recent article published in Medicine and Science in Sports and Exercise demonstrated that after 3 hours of sitting, be it in a car, at work, or on the couch, there was decreased blood flow in the superficial femoral artery. This was mitigated by standing and walking for just 5 minutes. So, while the above recommendations are for a minimum amount of exercise per week, don’t be discouraged if you can not obtain them. Perhaps make it your goal to eventually reach or exceed them, but realize that some REGULAR exercise is better than nothing at all, even if it is just 10 minutes per day during your lunch break.

Citations

  • Artioli GG, Bertuzzi RC, Roschel H, Mendes SH, Lancha AH Jr, Franchini E. Determining the contribution of the energy systems during exercise. J Vis Exp. 2012 Mar 20;(61) PubMed PMID: 22453254

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www.Spine-Health.com/author/john-h-shim-md-facs

Chief of Surgery, Mease Countryside and Mease Dunedin Hospitals, Safety Harbor and Dunedin, Florida. 2014-2016.

Orthopaedic Section Chief Mease Countryside Hospital; Safety Harbor, Florida Mease Dunedin Hospital; Dunedin, Florida.2008-2013

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The information provided on this website does not provide or should be considered medical advice. It is not a substitute for diagnosis or treatment of any condition. The information provided is for informational purposes only. You should not rely solely on the information provided on this website in making a decision to pursue a specific treatment or advice. You should consult directly with a professional healthcare provider.

As a condition of using the information on this website, ShimSpine and its physicians are not responsible for any advice, diagnosis, treatment or outcome you may obtain.

ShimSpine.com is completely self-funded. No outside funds are accepted or used. This website does not utilize paid advertising as a source of revenue.
Outpatient Spine Surgery Considerations. www.Spine-Health.com. January 2016.

What is Spinal Stenosis? www.Spine-Health.com. October 2015.

Surgeon insights on the Changing Landscape of Orthopedic Care. OrthopedicToday. June 2014

Chapter 33: Interspinous Spacers. Shim JH, Mazza JS, Kim DH Published in Minimally Invasive Percutaneous Spinal Techniques. Elsevier Health Sciences, Philadelphia, Pennsylvania. (Published 2011)

Chapter 35: Minimally Invasive Percutaneous Lumbar Fusion Technique.Shim JH, Mazza JS, Kim DH Published in Minimally Invasive Percutaneous Spinal Techniques. Elsevier Health Sciences, Philadelphia, Pennsylvania. (Published 2011)

March 2010 Minimally Invasive Transforaminal Lumbar Interbody Fusion American Academy of Orthopaedic Surgeons Annual Meeting New Orleans, Louisiana February 2010

February 2010 A Review of Dynamic Stabilization in the Lumbar Spine Selby Spine Symposium; Park City, Utah

November 2009 Lumbar Spinal Stenosis Community Based Lecture; Tampa, Florida

September 2009 Instructor/Proctor Minimally Invasive Lumbar Cadaver Lab; Tampa, Florida

February 2009 New Spinal Technology: Cervical Disc Replacement and Interspinous Spacers. Selby Spine Symposium; Park City, Utah

February 2008 The Degenerative Spine: The Role of Dynamic Lumbar Stablization and Interspinous Spacers Selby Spine Symposium; Park City, Utah

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October 2006 Emerging Technology and Techniques in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

May 2005 The Role of Kyphoplasty in the Treatment of Vertebral Compression Fractures Mease Neurosciences Symposium; Clearwater, Florida
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