Related Terms

• Calculator, calorie, calorie/energy needs, calories burned, energy, exercise, exercise guide, fitness.

Background

• Exercise is any form of physical activity that helps to promote overall health. Most movement of the body is considered beneficial, as long as it is done in moderation and at the skill level of the person. Any form of physical activity is considered exercise, so long as the heart pumps faster and breathing rate increases to perform the activity.

• There are many ways for people to exercise including, gardening, walking, sports activities and dancing. Patients beginning an exercise program should choose activities that fit their levels of strength and endurance. Exercise that causes extreme pain or discomfort is considered by many experts as unhealthy, and may even cause permanent damage to the body.

• Exercising on a regular basis may decrease the risk of developing many illnesses, such as heart disease. According to the US Centers for Disease Control and Prevention (CDC), 50% of Americans do not exercise enough to achieve health benefits. Physical fitness and dietary intake are good indicators of a person's overall likelihood of developing serious and chronic health problems.

• Based on expert opinion, most regular exercise plans adjusted for the abilities and goals of the patient are about equally beneficial. The American Academy of Family Physicians recommends that patients choose exercise programs that they will do consistently. They also recommend lower impact forms of exercise, such as walking or swimming for pregnant patients and patients unable to handle more intense forms of exercise.

• Calorie is a unit of energy that is used to help consumers monitor their intake of energy. To maintain a healthy weight, an individual's intake of energy should be about equal to the energies used. This activity calculator will give an individual an idea as to how many calories to burn to maintain a healthy weight. Note that good nutrition is also a must to be healthy.

Theory/Evidence

• There is extensive scientific evidence suggesting that regular exercise offers major health benefits. According to the CDC, the failure to exercise regularly is a significant precursor to heart disease, stroke, diabetes, and cancer. Exercising on a regular basis is one of the most inexpensive and easiest measures a person can take in order to reduce their risk and/or delay the onset of serious illnesses.

• Current opinion finds that regular exercise boosts energy, encourages healthy sleep patterns and helps individuals maintain a regular weight. All major medical organizations recommend exercise as one of the most important ways to stay healthy and recover after illness.

• The American Heart Association recommends exercise for at least 30 minutes of continuous activity for at least three times a week as a way to help keep blood pressure low, and the American Cancer Association recommends exercise to keep cancer at bay.

• The type of exercise is not as important as a consistent exercise schedule. Most experts today agree that burning calories should not be the goal of exercise; rather, the achievement of overall physical fitness is the important factor in remaining health. Increasing levels of physical activity even slightly may significantly benefit a person's health.

Recommended Activity Levels

• Health related organizations make slightly different specific recommendations as to the number of times an individual should exercise per week. However, the overall consensus is at least 30 minutes of exercise for 3 days or more per week. Maintaining an exercise schedule is very important in achieving physical fitness.

• American College of Sports Medicine: For cardio-respiratory fitness and body composition: 20 to 60 minutes of continuous or intermittent (bouts of at least 10 minutes) aerobic activity at 55 to 90% maximum heart rate, or at 40 to 85% maximum oxygen uptake, 3 to 5 days per week. For muscular strength and endurance, body composition and flexibility: One set of 8 to 10 exercises, with 8 to 12 repetitions of each exercise, 2 to 3 days per week.

• American Heart Association: 30 to 60 minutes of exercise at 50 to 80% aerobic capacity, at least 3 to 4 days per week.

• International Agency for Research on Cancer: To maintain healthy body weight: 60 minutes moderate activity on all or most days of the week. For cancer prevention: Substitute moderate for vigorous activity several times per week.

• International Association for the Study of Obesity: To prevent weight regain in formerly obese individuals: 60 to 90 minutes of moderate activity daily, or shorter periods of vigorous activity. To prevent transition to overweight or obesity: 45 to 60 minutes of moderate activity daily, or 1.7 PAL. For children, more activity time is recommended.

• CDC: 30 minutes of moderate activity on all or most days of the week.

• World Cancer Research Fund/American Institute for Cancer Research: 30 minutes of vigorous or 60 minutes of moderate activity daily, plus additional 30 to 60 minutes of vigorous activity once a week.

• World Health Organization: 30 minutes of moderate activity every day.

Safety

• Most experts believe that activity levels should be slowly increased at the beginning of an exercise regimen.

• Consult a doctor before choosing an exercise plan if pregnant, elderly, or have any longstanding medical conditions.

• Some individuals, such as pregnant women, those with osteoporosis, or nerve injuries should avoid high impact forms of exercise.

Author Information

• This information has been edited and peer-reviewed by contributors to the Natural Standard Research Collaboration (www.naturalstandard.com).

Bibliography

Natural Standard developed the above evidence-based information based on a thorough systematic review of the available scientific articles. For comprehensive information about alternative and complementary therapies on the professional level, go to www.naturalstandard.com. Selected references are listed below.

1. Ainsworth BE, Haskell WL, Whitt MC, et al. Compendium of physical activities: an update of activity codes and MET intensities. Med Sci Sports Exerc. 2000 Sep;32(9 Suppl):S498-504. View Abstract

2. American Academy of Family Physicians: Pregnancy and Exercise. familydoctor.org.

3. American Cancer Society. www.cancer.org.

4. American Heart Association. www.americanheart.org.

5. Centers for Disease Control and Prevention: The Importance of Physical Activity. www.cdc.gov.

6. Centers for Disease Control: Overweight and Obesity. www.cdc.gov.

7. Journal of the American Medical Association. jama.ama-assn.org.