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The physical activity guidelines for Americans it states that physical practices enable health advantages which occur in a range of 2 hours and 30 minutes a week in moderate intensity which includes brisk walking." Exercise guidelines have changed over the years. When I was college in the mid-late 90’s, we were taught that adults needed to exercise 30 minutes a day most days of the week. There was not a lot of focus on intensity. The main focus was on the type of exercise and increasing the heart rate to a target level. Now we know from the dose response relationship research studies that the volume is important. Adults are instructed to exercise at a moderate intensity for 150 minutes a week expending 1000 calories or more (Garber et al., 2011). This is a very clear guideline as opposed to the previous guidelines. These guidelines were determined from 2 important findings:
1) Moderate intensity exercise is important on most days of the week to reap health benefits
2) When exercise is performed more frequently at a higher intensity, even more health benefits can be gained. Therefore when someone exercises 6 days a week at a vigorous intensity, he or she will receive more protective health benefits than the person who exercises 4 days a week at a moderate intensity (American College of Sports Medicine, 2014).
Based on this information, if you were working with a patient who wanted to prevent his risk of cancer, what would be the exercise recommendations would you suggest to this client?
American College of Sports Medicine. (2014). ACSM's guidelines for exercise testing and prescription (9th ed.). Baltimore, MD: Lippincott Williams & Wilkins
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., … Swain, D. P. (2011, July). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334-1359