Thinking about starting a new exercise programme???
Summer is fast approaching and with longer days, the sun shining and the sea warming up a few degrees, you can’t help but feel it is a good time to get outdoors and get back into a good exercise regime…and who can blame you??
But where to start?
The World Health Organisation (WHO) recommend that inactive adults should start with small amounts of physical activity and progressively increase the frequency, intensity and duration over time. They have set recommendations for physical activity based on healthy adults aged between 18-64 years of age. These recommendations may need to be adjusted for individuals based on their exercise capacity and specific medical and health needs, e.g high blood pressure. Pre and post partum women and those with specific medical needs may need to consult their physician prior to undertaking an exercise regime.
WHO recommendations on Physical Activity for Health….
- Adults between 18-64 years of age should aim for 150 minutes of moderate intensity exercise each week
- OR – do at least 75 minutes of vigorous intensity physical activity each week
- OR – an equivalent of moderate – high intensity physical activity
- Aerobic exercise should be of at least 10 minutes duration.
- To improve and gain further health benefits, healthy adults should increase their moderate – high intensity level exercise to 300 minutes per week
- Strength based activities should be incorporated for at least 2 sessions per week
Note: An exercise is considered to be of ‘moderate’ intensity if it is rated between 5 and 6/10 on an exertion scale (0 being ‘at rest’, and 10 being ‘my hardest possible effort level’)
‘Vigorous’ intensity works on a scale of between 7-8/10 intensity
To kick start your programme, pick an activity you know you enjoy, and call upon your friends and family to join you – this will make you more accountable and it will be harder to pull out if you are finding the motivation side of things hard!
Mix it up, maintain the variety of what you do and change up the tempo – your body will appreciate trying new things and a balance between cardio, stretching, strengthening and core conditioning.And most of all – be safe and enjoy!
References: World Health Organisation Global Recommendations on Physical Activity for Health 2011