Get Fit, Stay Healthy, Go Mobo!

Regular physical activity helps improve your overall health and fitness and reduces your risk of many chronic diseases, as noted by the US Center for Disease Control and Prevention (CDC).

Fitting regular exercise into your daily schedule may seem difficult at first, but the 2008 Physical Activity Guidelines for Americans are more flexible than ever, giving you the freedom to reach your physical activity goals through different types and amounts of activities each week.  It’s easier than you think!

For children 6-17 years old, 60 minutes or more of physical activity per day can be segregated into three types:

  1. Aerobic activities including brisk walking or running, riding a scooter or roller skates, should make up most of this age group’s exercise and should include vigorous-intensity aerobic activities at least three days per week.
  2. Muscle Strengthening activities, such as gymnastics, push-ups, or sit ups should be completed at least 3 days per week.
  3. Bone Strengthening activities, such as jumping rope or running at least three days per week. 

For Adults, there are three different ways to exercise to meet the CDC health goals:

  1. 150 minutes (2hrs and 30 min) of moderate intensity aerobic activity (brisk walking) AND muscle strengthening activities on 2 or more days per week that work all major muscle groups (legs, hips, back, abs, chest, shoulders and arms) 

OR

  1. 75 minutes (1hr 15 min) of vigorous-intensity aerobic activity (jogging/running) every week AND physical activity per week combined with muscle strengthening activities on 2 or more days per week that work all major muscle groups (legs, hips, back, abs, chest, shoulders and arms) 

OR

  1. An equivalent of moderate and vigorous intensity aerobic activity AND muscle strengthening activities on 2 or more days per week that work all major muscle groups (legs, hips, back, abs, chest, shoulders and arms) 

Older adults should increase their activity to 5 hours per week of moderate intensity aerobic activity AND muscle strengthening activities on 2 or more days per week that work all major muscle groups (legs, hips, back, abs, chest, shoulders and arms) 

OR

2 hrs 30 minutes each week of vigorous intensity aerobic activity AND muscle strengthening activities on 2 or more days per week that work all major muscle groups (legs, hips, back, abs, chest, shoulders and arms) 

This may seem like a lot of time, but if you break it down in to small, daily segments, it is less than 15 minutes per day of vigorous exercise for adults and less than 30 minutes of vigorous exercise per day for older adults.

The total exercise time per week for adults is about the length of time to watch a movie.

For more information on exercise recommendations as well as what counts as “Aerobic” activities, please visit the CDC website at https://www.cdc.gov/physicalactivity/index.html

Don’t forget, riding your Mobo vigorously each day can provide a solid aerobic workout and help keep you  fit for years to come!

So get outside, get healthy, get fit, have fun…and Go Mobo!

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