You know that exercise is part of a healthy lifestyle, but how much physical activity is really necessary? With so much conflicting information in the media, it can be hard to make the right decision for your health. Fortunately, your physician can help you cut through all the chatter and focus on making the right decisions for your needs. These guidelines will help you get the right amount of exercise for good health, but be sure to consult with your healthcare provider to find out which activities are safe for you.
Aerobic exercise is the kind that gets your heart pumping, like running, swimming, or dancing. It’s essential for good heart health and can help you maintain a healthy weight. Although any increase in aerobic exercise is good for your health, women tend to get the most benefits from these targets:
- 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week
- For weight loss, at least 30 minutes of aerobic exercise per day
With moderate-intensity exercise, you should be able to talk but will be too out of breath to sing. During vigorous-intensity exercise, you will only be able to say a few words before you have to catch your breath.
Strength training, such as using free weights or doing resistance training, increases your muscle mass, which in turn may boost your metabolism. It can also slow the rate at which you gain dangerous abdominal fat.
Strength training should be done two times per week, but the kinds of activities that are recommended vary drastically based on age and overall health. Talk to your physician before starting any kind of strength training program.
Flexibility training helps you to maintain a healthy range of motion and improves your overall fitness. It can also help you avoid muscle injuries and improve your balance, especially as you age.
Recommendations for flexibility training vary, but most women can benefit from two to three days per week of stretching exercises.
Let Southern Hills Hospital & Medical Center help you commit to a healthier lifestyle with the support of our comprehensive network of physicians. Getting a recommendation for one of our women’s services providers or other specialists is easy. Simply call our Las Vegas hospital today at (702) 916-5023 for assistance.