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(June M. Lay, Lifesyle Columnist - HealthNewsDigest.com) The guidelines published a little more than 2 years ago appeared to cause some confusion (for me too!) . Let's keep in mind, that the amount of recommended exercise varies by what we each need, because some of us need weight loss, while some of us only need to increase our fitness level. The recommendations also depend upon an individual's ability to perform the amount suggested. For instance, a few years ago, a statement was issued that the recommended amount of 30 minutes per day to increase overall health and fitness could be broken down into tolerable amounts of 10 minutes each, throughout the day. But if we look more closely, this only applies to those of us couch potato's that haven't been exercising and have a low fitness level. The same principle can apply to these newer guidelines because the important message for all of us is to just get up and move regardless of how out of shape we may be. Okay, what are these guidelines? Here then are the government's guidelines based upon their activity pyramid: Level 1: Almost everyday. Walk, take stairs, housework/yard work 30 minutes or more per day. Level 2: 3-6 days per week. Aerobic exercise, sports activity, 30-45 minutes each session. Level 3: 3-7 days per week: Stretch/ Weight Train: 2-3 days per week. Last level: inactivity. Forget about it (only kidding)! Now, what about weight loss? How much is needed for weight loss? The official guideline for weight loss as a major goal is level 2, aerobic exercise for at least 30-45 minutes for 5 days or more per week PLUS an additional 30-60 minutes of physical activity each day. This report and recommendation by the Institute of Medicine, part of the " New Dietary Guidelines" states: "As difficult as it may be, if we are aiming at eliminating the major killers of today we will have to increase physical activity" said Dr. Caballero, director of human nutrition at the John Hopkins University School of public health. Okay, hold on there's more. New guidelines were just issued by two other well recognized organizations, the American Heart Association, and the American College of Sports Medicine. They issued a joint statement regarding physical activity, and the have broken it down into 2 age groups, 18-65 and 65+. Here goes: 18 to 65 yr olds: To promote and maintain health, all healthy adults aged 18-65 need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week. 65+ yr. old: Similar to the guidelines for younger individuals, these stress the importance of an individualized program based upon each older adult's current fitness level. Activities that maintain or increase flexibility are recommended; and balance exercises for older adults at risk of falls. In addition, older adults should have an activity plan for achieving recommended physical activity that integrates preventive and therapeutic recommendations. The promotion of physical activity in older adults should emphasize moderate-intensity aerobic activity, muscle-strengthening activity, reducing sedentary behavior, and risk management (don't we all need this?). So, where does this all leave us? How much exercise do we need? While these guidelines overlap, they do suggest that for our health, we need a minimum of 30 minutes exercise per day (level 1) for our general health most days per week unless we are engaging in high intensity exercise. We can then reduce our frequency. We can break up our less intense exercise, up into 10 minutes each throughout the day only if we need to (this means we still need to raise our heart rate!). This recommendation does not include regular physical activity, which is on top of cardio exercise! Weight loss a goal? Here we need to up our daily activity level and add level 2 aerobic exercise closer to the 6 day per week recommendation vs. 3 or 4 days for someone who wants to maintain or increase cardiovascular fitness without the burden of weight loss as a goal. In addition, let's remember that a fitness program includes all the components of fitness which is cardiovascular fitness, muscular strength and endurance, and flexibility. Bottom line: check out these activity levels, and don't forget that those of us who take the stairs instead of the elevator and do our recommended exercise, can eat more than us couch potatoes! Scroll down for links and for additional info! Here's to Exercise and Our Health! June www.junefit.com Check out this resources for more info http://www.iom.edu/ and http://www.mypyramid.gov/pyramid/physical_activity_amount.html Sources: AHA, NIH, CDC, A.C.S.M., U.S.D.A. Source for American Heart Association and American College of Sports Medicine Guidelines: Circulation Magazine, Journal of the American Heart Association, August 2007;116:000-000 Want to recommend my weekly tips to friends, relatives and anyone interested in improving their health & fitness, e mail me at june@junefit.com Changing your e- mail address? Please simply reply to this email with your old address and new address. TO discontinue receiving simply reply to this e mail with "remove". copyright 2007, junefit. 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