If you want to move more but don't quite know where to start, try walking!
Walking doesn’t require any equipment or a gym membership, and you can do it anywhere. As with any exercise that is new to you, start slow to help your body get used to the new routine.
Sample Walking Routes in Sioux Falls
As a general recommendation, we should try to get at least 30 minutes of moderate to vigorous activity each day. Recommendations can vary, so be sure to talk with your healthcare provider before starting a new exercise routine.
- Activity Recommendation for Children and Adolescents
- Activity Recommendation for Adults
- Activity Recommendation for Older Adults
It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.
- Children and adolescents should get 60 minutes (1 hour) or more of physical activity daily.
- Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity, aerobic physical activity.
- Include vigorous-intensity physical activity at least 3 days a week.
- Participate in muscle-strengthening physical activity on at least 3 days of the week.
- Include bone-strengthening physical activity on at least 3 days of the week.
All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
- For substantial health benefits, get at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or a combination of both.
- Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. For example, if you take three, 10-minute walks during a day, that meets the daily recommended activity of 30 minutes.
- For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or a combination of both. Additional health benefits are gained by engaging in physical activity beyond this amount.
- Adults should do muscle-strengthening activities, moderate or high intensity, that involve all major muscle groups on 2 or more days a week.
The Key Guidelines for Adults also apply to older adults. In addition, the following Guidelines are just for older adults:
- When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
- Older adults should do exercises that maintain or improve balance if they are at risk of falling.
- Older adults should determine their level of effort for physical activity relative to their level of fitness.
- Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
Are you ready to start moving well? Take the Physical Activity Readiness Questionnaire (PAR-Q) to find out! Be sure to always check with your doctor to ensure that you are healthy enough for any amount of physical activity. PAR-Q is not meant to take place of a medical professional and Live Well Sioux Falls encourages you to check with your medical professional prior to any physical activity.