Basic Exercise Guidelines for a healthy you

I attend a gym three times a week, with my trainer focusing on different body activity region, each area once a week. The outcome is, a balanced body and improved health. The following came from the American College of Sport Medicine.  They recommend:http://4.bp.blogspot.com/_nuh7pyuDkvo/TUAe8hQdogI/AAAAAAAABnc/ahPUK1Da5XU/s1600/exercise.gif
  • moderate-intensity cardiorespiratory exercise training for at least 30 min or more daily, up to 5 days per week for total of ≥150 min per week
  • vigorous-intensity cardiorespiratory exercise training for at least 20 min, 1 to 3 days per week (≥75 min·wk)
  •  combination of moderate- and vigorous-intensity exercise to achieve a total energy expenditure of ≥500-1000 MET·min per week.
On 2-3 days per week, adults should also perform resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination. Crucial to maintaining joint range of movement, completing a series of flexibility exercises for each the major muscle-tendon groups (a total of 60 s per exercise) on at least 2 days per week is recommended.
The exercise program should be modified according to an individual’s habitual physical activity, physical function, health status, exercise responses, and stated goals. Adults who are unable or unwilling to meet the exercise targets outlined here still can benefit from engaging in amounts of exercise less than recommended. In addition to exercising regularly, there are health benefits in concurrently reducing total time engaged in sedentary pursuits and also by interspersing frequent, short bouts of standing and physical activity between periods of sedentary activity, even in physically active adults.
(Reference American College of Sport Medicine).

Stretching tips

The following came from the instructor of a course that Bill, my husband, attended.  Catherine D’Aoust, Kinesiologist, creates mailings similar to this for her previous students.  This is an important  piece of information for the computer age members.  Note the first two comments.The stretching exercises apply to us whether we meet the criteria in the these comments or not.

  1. When you spend a lot of time sitting, especially at a desk or computer, it’s important to take stretch breaks. A couple of breaks each day will help you stay alert and keep you moving. These 7 stretches are great for people to do while at work.
  2. Remember never to stretch to the point of pain. Hold each stretch for 15 to 30 seconds, repeating 2 to 3 times, depending on how you feel. (reference Nicole Nichols, of Spark People)

 

1. Neck Stretch

Sit or stand with shoulders relaxed, back straight. Bring your left ear toward your left shoulder and hold. Roll your head toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner.

2. Chest and Biceps Stretch

Stand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten your arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears.


3.Triceps Stretch

Stand tall or sit upright (not pictured). Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite arm.


4. Shoulder Stretch

Stand tall or sit upright (not pictured). Bring your left arm across your chest, holding it below the elbow with your opposite. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.

5. Wrist and Biceps Stretch

Stand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing downward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your elbow. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.

6. Wrist and Forearm Stretch

Stand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing upward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your shoulder. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.

7. Torso Stretch

Clasp hands together and slowly raise them above your head toward the ceiling. Reach as high as you can while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while exhaling.

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