Are you getting enough exercise? As we enter the new year, many of us commit to a healthier lifestyle. In addition to improving our diet, we may sign up for a gym membership at a local gym or try home exercise videos, but exactly how much exercise do we need?

The US Department of Health and Human Services issues the ‘Physical Activity Guidelines for Americans.’ This document in addition to ‘Dietary Guidelines for Americans’  “provides guidance for the public on the importance of being physically active and eating a healthy diet to promote good health and reduce the risk of chronic diseases.”

The guidelines for Adults are as follows:

At least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic physical activity

OR 

75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity

AND

Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week

For the complete guidelines which include those for children, adolescents, older adults, pregnant and postpartum women, adults with chronic health conditions, and adults with disabilities, visit the Office Of Disease Prevention and Health Promotion at www.health.gov Explore the Physical Activity Guidelines and other areas of their website, such as Food & Nutrition and Health Literacy to learn even more about healthful recommendations.

In addition to these guidelines, these are some of the keys to staying healthy that I find to be effective in my own life:

Write it down

Set your goals and write them down. What would you like to accomplish and when would you like to accomplish them by? Setting both goals and a date are crucial to keeping you on track.

Moderation

Avoid elimination or exclusion diets for long periods. This may be a good option to jump start your weight loss journey but it is not a sustainable lifestyle. If you decide to indulge and/or have “cheat meals” make sure these do not turn into cheat days and get right back on track afterwards

Track it 

Track your food and exercise when trying to lose weight. This will help keep you accountable and may also surprise you.

Water! 

Stay hydrated and drink water with all meals. Avoid drinks with a high sugar content, instead try green tea, infused waters, kombucha, and soda water.

Be safe and always listen to your body

Make sure you are exercising in healthy and safe ways. Please seek a personal trainer for guidance on exercise prescription and form. Give yourself enough rest when sore and consult a physical therapist if you are experiencing pain.