December 1, 2022 Local Stories in and Around St. Joseph, Illinois

Daily Exercise Recommendations


By: Christie Clinic Department of Family Medicine

We all know physical activity is good for our overall health, but many wonder what kinds of activities count and how much they should do. Physical activity is anything that gets your body moving. Adults who are physically active are healthier, feel better and are less likely to develop chronic disease including heart disease and diabetes.


There are two types of exercise that are recommended to improve overall health:
• Aerobic activities
• Muscle-strengthening activities
Aerobic activities, more commonly referred to as cardio, is any exercise that increases your heart and breathing rates. This includes a brisk walk, yard work, cycling and anything in between. It is recommended healthy adults get 150 minutes of moderate-intensity aerobic activity each week. A person who does 300 minutes a week has an even lower risk of heart disease or type 2 diabetes than a person who does 150 minutes a week. The benefits continue to increase when a person does more than the equivalent of 300 minutes a week of moderate-intensity aerobic activity. It is unknown what the upper limit of total activity is above which additional health benefit cease to occur. Discuss your exercise intensity with your provider.


Muscle-strengthening activities should be done in addition to aerobic activities and should work all major muscle groups in the body. These types of activities can include lighting weights, using resistance bands, exercises using your own body for resistance (sit-ups or push-ups) or even yoga. It is recommended healthy adults have 2 or more days per week of muscle-strengthening activities.


These activities can be broken up over the course of the week and even throughout the day. Adults should move more and sit less throughout the day. Adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits. The key is to simply move your body more – park further away in the parking lot, take the stairs, sit less often. Regular physical activity is on the of most impactful things you can do for your overall health and wellbeing.


Before starting any exercise regimen it’s important to speak with your provider to find a plan right for you and your lifestyle.

in Life, People
Banner
Related Posts

Senior spotlight… Luke Cohen

October 22, 2019

October 22, 2019

Every week we ask a senior five questions. This week we talked to Luke Cohen. What do you want to...

10 things you don’t know about me… Toni Barnes

December 12, 2019

December 12, 2019

We recently asked St. Joseph-Ogden Assistant Volleyball coach Toni Barnes to reflect on the season and tell us 10 things...

SJO to name football field in Duval’s honor

May 26, 2020

May 26, 2020

Like most people who have ever known Dick Duval, Brian Brooks can remember their first-ever meeting. It happened 17 years...

10 things you don’t know about me… Brad Krall

February 20, 2019

February 20, 2019

Every week we ask an area resident to share 10 interesting facts about themselves. This week it is Brad Krall,...

10 things you don’t know about me….. Gerald McClendon

September 6, 2019

September 6, 2019

St. Joseph resident and owner of Little Bear Hauling Gerald McClendon tells us 10 things about himself! My favorite childhood...

Girl Scouts discuss their favorite cookies

February 15, 2019

February 15, 2019

It’s cookie time. St. Joseph Girl Scout Troops were out last weekend in full force to sell delicious and tasty...

How I get it done… Diana Foltz

October 7, 2022

October 7, 2022

We are asking local business leaders how they accomplish goals and run their businesses. We spoke to Diana Foltz, the...

10 things you don’t know about me …BRANDI CARMIEN BURNETT

September 23, 2022

September 23, 2022

BRANDI CARMIEN BURNETT will be inducted into the SJO Hall of Fame tonight during halftime of the Homecoming Football game....

‘I’m so thankful and grateful for this opportunity’

February 11, 2022

February 11, 2022

Amy Gibbons is celebrating a birthday. Salon 192 opened two years ago today. “The past two years have definitely been...

5 things you don’t know about me… Henry Rubach

August 8, 2019

August 8, 2019

Henry is in the running for the title of Little Prince! He is six years old. We asked him to...

Kids Say…

June 17, 2019

June 17, 2019

Every week we ask five St. Joseph area students a question about farming. Today, five students from PVO South tell...

10 things you don’t know about me… Todd Jacob

October 2, 2019

October 2, 2019

Every week we ask an area resident to share 10 interesting facts about themselves. This week we spoke to State...

10 things you don’t know about me… Cindy Berry-Rajlich

September 11, 2019

September 11, 2019

Every week we ask an area resident to give us 10 facts about themselves. This week we talked to Cindy...

10 things you don’t know about me… Tammy Vallee

June 15, 2020

June 15, 2020

My husband Troy and I will have been married 20 years this October and have three daughters – Jordyn, Macy...

Senior Spotlight… Max Chatterton

January 17, 2020

January 17, 2020

What are your post high school plans?After high school, I am planning on enrolling at Parkland College and will be...

Comments
Leave a Reply