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How much physical activity do adults need?

According to the Centers for Disease Control and Prevention physical activity is anything that gets your body moving.  According to the 2008 Physical Activity Guidelines for Americans, you need to do two types of physical activity each week to improve your health – aerobic and muscle strengthening.  

Adults need at least:

2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e,. brisk walking, riding a bike, water aerobics, doubles tennis) ever week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)

OR 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running, swimming laps, riding a bike fast, playing singles tennis, basketball) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)

OR An equivalent mix of moderate- and vigorous-intensity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Muscle-strengthening activities – what counts?

Lifting weights, working with resistance bands, doing exercises that use your body weight for resistance (i.e. push ups, pull ups), heavy gardening (i.e., digging, shoveling), yoga.

 

Results, Results, Results

I have always had a love-hate relationship with exercise.

And while I know that it is very important for my health, it is more challenging for me, because of my medical condition, and I don’t enjoy it.

I was born with cystic fibrosis, a fatal genetic lung disease that makes breathing very difficult and causes excessive coughing.

My doctors have always told me that exercise will help strengthen my lungs and will literally help extend my life, but every time I’ve tried to work out, I have been unsuccessful.  When my health began to decline a few years ago, I decided that it was time to commit to a work out regimen.

IStacy Motenko working with a medical fitness professional was very excited when I found Lisa because she specializes in working with people with chronic illnesses.  Lisa studied my condition and planned out strategic workouts to ensure that our time together is most effective for my health.  She is patient with me but also pushes me to work harder and do more than I ever thought I could.

After working out with Lisa for only two months, I saw dramatic improvements in my health.  My lungs went from 96% to 104% as shown in my Pulmonary Lung Function Test. My doctor was thrilled to say the least.

I still have a long way to go, but I am already feeling better- I have more energy and feel stronger.  I have finally found an exercise regimen that I can stick to.  I am so grateful to Lisa for devoting her time and energy to helping and teaching me.

I know that our work together will result in a longer and healthier life for me, despite my illness.” -Stacy Motenko, 26, with Cystic Fibrosis