Recommended Physical Fitness Plan for Healthy Adults

TamaraAre you ready to start a new fitness plan? Great! Here are the latest guidelines from the American College of Sports Medicine. Each week, healthy adults need this mix of activities to reach and maintain physical fitness. Are you getting enough?

  1. Aerobic Exercise: 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week)
  2. Strength Training: 2-3 days per week to address all major muscle groups
  3. Flexibility Training: At least 2-3 days per week of agility and coordination exercises
  4. Neuromotor Exercise: 20-30 minutes per day of balance, agility and coordination exercises
The great news is that hatha flow yoga does it all! That’s my personal plan, plus some extra aerobic activities like walking and biking. Of course, there are many ways to achieve your fitness goals. Learn more about Recommended Quantity and Quality of Exercise. Don’t forget proper nutrition which plays an important role in our physical fitness. Check out the latest nutritional guidelines from the USDA and consider keeping a food journal, either on paper or a free web site or phone application such as Calorie Count to manage intake and choose healthy, balanced foods. Weight loss of 1-2 pounds per week is ideal and attainable with a 500-1000 daily calorie deficit. A combination of consistent exercise and diet modification yields the best results. Good luck!