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How to make exercise a daily habit

Following guidelines for physical activity has health benefits like lower risk of mortality, cardiovascular disease and cancer

Jogging on a seaside pier
Jogging on a seaside pier.doble-d (Getty Images/iStockphoto)

We’re always multitasking. On a regular day, adults engage in activities such as chores, family tasks, work, hobbies and more. These activities can be categorized into three distinct 24-hour movement patterns — physical activity, sedentary behavior and sleep. They are distinct because you can’t be physically active and sedentary at the same time. Guidelines for each one of these patterns differ for adults in two main age groups: 18-64 years old and over 65.

For adults aged 18-64, aim for 150-300 minutes of moderate aerobic activity and 75-150 minutes of intense activity per week. Add muscle-strengthening exercises at least two days a week. Limit sedentary time to less than eight hours daily, with no more than three hours of screen time. Avoid prolonged sitting and take breaks. Get seven to nine hours of quality sleep nightly, and establish a consistent bedtime routine.

For people 65 and above, similar recommendations apply with some slight differences. In addition to the physical activity levels recommended for younger adults, include three weekly sessions of balance and functional exercises prescribed by a sports science professional. Aim for seven to eight hours of nightly sleep.

It’s key to note that these 24-hour movement guidelines for age groups apply regardless of gender, employment, socioeconomic status and cultural factors. However, they may not suit pregnant women or people with specific health conditions. In these cases, a comprehensive assessment involving coaches, doctors, physiotherapists and rehabilitators is necessary to effectively address individual needs.

But it’s increasingly clear that adhering to these 24-hour movement guidelines is linked to numerous health benefits, like improved bone health and lower risk of mortality, cardiovascular disease and cancer.

Here are some recommendations for the three distinct 24-hour movement patterns:

In essence, for better health, aim to break up prolonged sitting with brief bursts of light activity, strive to do more vigorous exercise, and make sure you get enough sleep.

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