How much exercise should I do?
The long standing recommendation from the American College of Sports Medicine (ACSM) and U.S. Centers for Disease Control and Prevention (CDC) reports that health gains can come from as little as 30 minutes of moderate intensity physical activity most days of the week, with more duration and intensity providing greater health benefit.
If 30 minutes becomes easy or if you are searching for greater health benefits, weight loss or avoidance of weight gain, try progressing towards 60 minutes.
Which is better — 30 minutes of exercise every day, or one hour of exercise three times a week?
Longer sessions of exercise have no clear advantage over shorter, more frequent sessions of activity. Cardiovascular fitness can be enhanced by any type of aerobic activity. The most important guideline is to make regular physical activity part of your lifestyle.
So, what is the bottom line? The more active you are, the greater the benefits.
What if I have had a previous injury or experience pain during exercise?
The American Physical Therapy Association (APTA) recommends that anyone with a previous injury have an annual physical with their PT.
A physical therapist can help your know what exercises to do in the presence of pain and can help form a home exercise program that is right for you.
“I tried everything when I injured my back a year and a half ago. My treatments included: epidurals, acupuncture, physical therapy, chiropractors, decompression, massage and a variety of medications. I was actually scheduled for surgery at one point.
I am in the restaurant business, and was really struggling with staying on my feet, lifting, bending and moving quickly. My spirits were really low as well.
My doctor thought one last round of physical therapy wouldn’t hurt. I asked him to send me to a different facility. So, he recommended Elite Physical Therapy.
I couldn’t believe the difference one visit made for me. I actually felt hopeful for the first time since my injury. I liked the fact that I saw the same person at every appointment. I felt like the therapist really listened to me and cared about my recovery. He actually showed me how lift and carry cases of beer and pop correctly, because that was important in my line of work.
When the time came for me to “graduate,” I was happy, but scared that I couldn’t maintain my wellbeing. Well guess what! Elite now has PT- based Pilates and Boot Camp. I am enrolled in both, and am stronger than I have been in many years.
I now constantly remind myself to stand tall and use my core muscles in my everyday activities. In fact, I think I am going to play tennis today!”
Chris C., Kansas City, Missouri
Elite Physical Therapy provides compassionate and expert care to individuals with musculoskeletal conditions in a hands-on, one-on-one setting and to enhance wellness and performance throughout life.
Elite Physical Therapy will be recognized nationally in physical therapy and wellness as board certified master clinicians providing leadership in sports specific enhancement programs, injury prevention, community health, and professional education.
How Do I Sit With Proper Posture?
Why Should I Sit With Proper Posture?