How much exercise is needed for adults to achieve the health benefits of exercise?
JAMA – November 20, 2018
According to the recently released Physical Activity Guidelines for Americans, 2nd edition (PAG) and as summarized in this issue of JAMA, it is estimated that in the United States, nearly $117 billion in annual health care costs and 10% of all premature mortality are associated with failure to meet the levels of recommended aerobic physical activity. Only 26% of men, 19% of women, and 20% of adolescents meet the PAG recommendations, despite the fact that these recommendations are readily achievable by most individuals in the United States.
Brett P. Giroir MD; Don Wright MD, MPH
Brett, my husband and I work out with a trainer two days a week for an hour at a wonderful center called Fitness Edge. We began training with a new trainer Two months ago and this center uses the In-Body system to measure body composition. These are the same machines that I use in my practice.
We are here to tell you that we have all lost appreciable weight and gained muscle in just two months of this new workout program! We want to share our success, and what the Journal of American Medicine says about what is necessary in order to achieve good health and why this matters.
Dr. Maupin (worked out with Ms. Cassie Williams a professional trainer for two months) Lost 3 lbs. total, gained 2 lbs. of muscle = 5 lbs. loss of pure fat and one dress size.
John Maupin (worked out like this for the same two months) Lost 7 lbs., gained 5 lbs. of muscle = 10 lbs. of fat lost, lost 2 belt sizes
Brett Newcomb Worked out like this) Lost 17 lbs., gained 5 lbs of muscle = 22 lbs. of fat mass, and lost more than one belt size.
We are now at our “ideal weight” and body fat %, as well as at our ideal size.
Resistance Training: means exercise with weights, rubber bands or even calisthenics, where the body works against weight or applied force. You exercise isolated groups of muscles repetitively to increase muscle mass and strength. This type of exercise works what are called Fast twitch muscles)
Aerobics (cardio/ endurance) means exercise that increases your heart rate for extended periods of time, it involves exercising large muscle groups, or the whole body, for a sustained period of time. To be effective the heart rate and rate of breathing must increase for long periods of time (at least 20 minutes). This type of exercise is best for weight loss and strengthening the heart muscle. This exercises the slow twitch muscles
These are the two most common types of exercise.
The other types of exercise include Bone strengthening (weight bearing exercise like walking), Balance activities which strengthen muscles of the back, abdomen and legs, e.g. yoga,
And Multicomponent Physical activity which combines one or more of the other types of exercise like dancing, Tai Chi, Gardening, or sports like basketball, tennis, soccer, and golf.
So, the first question we want to answer is How Much exercise is needed for adults to make progress and achieve the health benefits of exercise?
It is a fact that we need to move our bodies throughout the day and that we should spend a concentrated time exercising every day JAMA came out with the amount of exercise that an adult needs daily to stay healthy. It boils down to this:
- 2.5 hours – 5 hours a week of moderate intensity exercise
- Adults should do 2 or more hours of muscle strengthening exercise a week
- Adults should move their bodies every several hours all day long
The easiest way to do these things, is to walk whenever, wherever you can, climb stairs instead of taking the elevator if you can, stand at work and walk as much as opportunity allows).
As you age and lose your natural hormone production your body changes. Your muscles diminish, and you are more susceptible to injuries and illnesses. If you have your hormones replaced, you have the ability to replace your lost muscles and maintain your strength and balance. The hormone testosterone is an essential ingredient for building muscles.
Look around at any gathering and you will see older people who have not maintained their strength or flexibility. They are riding in wheelchairs or walking with canes and walkers. There are many reasons that can cause these conditions, but the easiest reason to fix is the loss of testosterone combined with exercise and a good healthy diet. You can achieve this and age with your muscular strength and flexibility intact. You will be glad you did.
This Health cast was written and presented by Dr. Kathy Maupin, M.D., Bio-identical Hormone Replacement Expert and Author, with Brett Newcomb, MA., LPC., Family Counselor, Presenter and Author. www.BioBalanceHealth.com.