The fitness guidelines in the US Dept of Health and Human Services (HHS) have been updated for the first time since 2008. The new motto is “Move more, sit less” and according to their report exercise is critical for overall health.

Just like in the original report, this report offers advise as to the amount of exercise that we need in order to live a healthy life. Adults need at least 2 1/2 hours of moderate exercise per week, like aerobic exercise. Also important are strengthening exercises like sit-ups, push-ups and weight lifting 2 times a week.

Kids need a minimum of 60 minutes of physical activity per day at least 3 times a week, any kind of aerobic activities as well as jumping rope, swimming, running and playing sports. Exercise has many benefits including lower risk of chronic disease and depression.

No matter what your exercise of choice is…something is always better than nothing.

Aerobic exercises can include gardening, bike riding, canoeing, walking and ballroom dancing and vigorous exercises include jumping rope, basketball, running and martial arts. To know what type of exercise you are doing you can do the “talk test” which means that if you can talk while you are active then it is moderate exercise and if you can barely talk and catch your breath it is vigorous exercise.

Most Americans do not meet these guidelines although exercise has both physical and mental benefits including weight control, strong muscles, sleep improvement and increased energy as well as self-esteem and stress relief. Everyone can benefit from exercise.

For personalized nutritional counseling to go hand-in-hand with the right fitness regimen for you, be sure to check out my healthy weight loss page for more information.