Would you like free fitness and wellness updates?

Am I getting Enough Exercise?

Posted by on Feb 13, 2013 in Personal Training Basics

Am I getting Enough Exercise?

We know exercise is important for our health.  Our doctors have told us, the news has told us, our friends have told us.  We even know that exercise can have a positive effects on a range of health conditions including heart disease, diabetes, and joint pain.

The trouble is, we have to actually do it.  Are you getting enough?

The U.S. Center For Disease Control has established the following MINIMUM physical activity guidelines for maintaining and beginning to see health improvements. The same guidelines apply for all adults, including seniors over 65 years old:

  •  At least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity per week. (eg: walking, bike riding, gardening, dancing — anything that gets you breathing harder and your heart beating faster).
  • Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

If your fitness goals include weight loss, or significant improvement of current health conditions, a second benchmark is set, encouraging exercisers to work their way up to:

  • At least 300 minutes of moderate aerobic activity, or 150 minutes of vigorous activity per week.
  • Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

That means, you should aim to be aerobically active for 30-45 minutes each day, and strength train at least twice a week. In our one-hour sessions, Freedom in Motion trainers will often have you doing strength training in a cardiovascular active way, or have you do cardio that also builds muscle — so you can get both parts of the equation covered in a way that’s designed for your specific body.  They’ll be by your side with every repetition, keeping you in correct form, so you’re building your fitness and strength safely.    They’ll coach you through the difference between moderate and vigorous activity, so you can maximize your time in the way that’s most appropriate for you.

Our trainers are well versed in safe, gradual progression, so even if you’re just starting, we’ll be working step by step with you, to gently raise your activity and vitality.


When you work with a trainer, you also  have support and accountability to help you fit your other aerobic activities into your life when you’re not in session.  Or, if you’re like some of our clients, and have found that you simply won’t get active without someone there with you, your trainer can also be a “walking buddy”, so you can relax knowing your activity needs are being met by standing appointments, and you don’t have to worry about figuring out where to squeeze it in on your own.  Our clients range from seeing us 2-4 times/week, depending on how much activity they want to get in on their own.

Since we work with many seniors and people with limiting health conditions, the Freedom in Motion trainers also focus on additional types of exercise not mentioned by the CDC including:

  • Balance training and fall risk reducation
  • Flexibility training to preserve range and fluidity of motion.

Read on, to learn more about the right kinds of exercise.

Or if you’re ready to get started with a Freedom in Motion trainer, contact us here, or call us at (310)737-8292, so we can get to know each other.  We’re so excited to meet you.



Guidelines for older adults can be viewed on the CDC website directly at http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html