Maui Discussion

Ask a Maui Doctor: How Much Should I Exercise a Day?

July 22, 2017, 9:15 AM HST
* Updated July 22, 5:11 PM
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Doctors at Minit Medical answer some of the questions submitted by readers.

Exercise. Maui Now Stock Photo

Each week, a doctor from Minit Medical Kahului or Lahaina will answer questions that have been submitted by readers. Submit your own medical related questions to our doctors at [email protected].

Questions submitted will be considered for inclusion in the “Ask a Maui Doctor” column.

Q: How much should the average adult exercise every day?

A: For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

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Aerobic activity – At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.

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Strength training – Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running and aerobic dancing. Strength training can include use of weight machines, your own body weight, resistance tubing, resistance paddles in the water, or activities such as rock climbing.

As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits, including increased weight loss, if you ramp up your exercise to 300 minutes a week.

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Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems, even if you achieve the recommended amount of daily physical activity.

Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can’t fit in one 30-minute walk, try three 10-minute walks instead. What’s most important is making regular physical activity part of your lifestyle.

**The contents of this article such as text, graphics, images, and other material contained in this article (“Content”) are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

If you think you may have a medical emergency, call your doctor or 911 immediately. Reliance on any information provided by in this article is solely at your own risk.

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