What should your exercise goal be? For everyone it is different, depending on your age, mobility, health, and any injuries you may have. But everyone should have a goal. There are major categories you should address.
AEROBIC ACTIVITY.
- GOAL: WHO guidelines say you should target 150-300 minutes of moderate intensity OR 75-150 minutes of vigorous intensity weekly (unless you have high blood pressure, in which case they recommend moderate intensity.)
- MODERATE = 5-6/10 intensity, with your max heart rate at 64-76%
- VIGOROUS = 8/10 intensity, with max heart rate at 95% of your maximum
STRENGTH TRAINING/ RESISTANCE TRAINING.
- GOAL: Twice weekly.
- You target all major muscle groups
- Use what you have available. Resistance bands, machines, free weights, or body weight.
- Usually, you do 2-3 sets of 1-2 exercises per major muscle group. Do 5-8 repetitions.
- There should be gradual progression.
HOW DO YOU FIGURE OUT WHAT YOU SHOULD DO? The WHO has a framework to figure it out.
- ASSESS. What is your current activity? Any risks? contraindications?
- ADVISE. Figure out specifics for you. How much, what type. Reduce sedentary behavior and agree on a goal. Make your goals small and tangible/achievable. “I am going to go on a walk for 1/2 hour three days a week.” “I am going to do a resistance training TRX class at the gym two days a week.”
- ASSIST with support. This means troubleshoot common issues – is it time? money? figuring out what exercises you can do? planning to do it with friends so you don’t decide to just sit on the sofa instead? Figure out ways to incorporate more activity into your daily life. Park farther away at the store. Use the stairs at work. Meet your friend for a walk instead of coffee. Build activity into your schedule. Every day at lunch I am going to walk for half an hour. Every Wednesday I am going to do Zumba. Schedule activity with others so you are less likely to bail. Peer pressure can be wonderful.
How can Biohackr Health help?
We are focused on healthspan. For muscles, there are ways to assess your current health level with muscle percentage (InBody link), oxygen maximum during rest and exercise (VO2 max), and supplements to build muscle (Creatine- read blogs).
