Physical Activity
People chose to engage in exercise for various reasons including: to strengthen muscles; enhance their cardiovascular system; for sport-specific training; to control bodyweight; for fun; to socialize; for stress relief; or as a competitive outlet. The reasons for engaging in physical activity are as numerous as the benefits of exercise: boost immunity; disease prevention; preventing or addressing obesity; improved self-esteem; decreased incidence of depression; and to experience all of the feel-good hormones (endorphins) released through exercise.
General Guidelines
To determine how much exercise you need, you need to identify your purpose – health, fitness, or performance. If you’re simply trying to avoid illness and disease,
For people under 65 years of age, the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) jointly recommend for exercise:
- Performing moderately intense cardiovascular exercise 30 minutes a day, five days per week, OR performing vigorously intense cardiovascular exercise 20 minutes a day, three days per week
- AND performing 8-10 resistance training exercises, 8-12 repetitions, twice per week
For people over 65 years of age, the ACSM and AHA recommend:
- Performing moderately intense cardiovascular exercise 30 minutes a day, five days per week, OR performing vigorously intense cardiovascular exercise 20 minutes a day, three days per week
- AND performing 8-10 resistance training exercises, 10-15 repetitions, 2-3 times per week
- AND performing balance exercises if you are at risk of falling
As a baseline reference, the ACSM describes moderate-intensity exercise as “working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.”
Note that these are general exercise recommendations for the average healthy adult to maintain health and reduce the risk of chronic disease. Those who exercise for weight loss, fitness, or performance goals should exercise more frequently and/or for a longer duration, depending on their specific goals.
How to Get Started
Many people feel intimidated initially when beginning an exercise routine. It may feel as though there is so much to learn, or that you have a long way to go to achieve your ideal health. Consider, however, that your body and your mind begin to realize the benefits of exercise immediately, no matter the duration. So focus simply on taking consistent action toward a healthier lifestyle, not the length of time it may take to reach a goal. Consistent action will lead you to the goal.
Another important consideration that influences one’s adherence to an exercise program, and the integration of daily exercise into a routine, is the enjoyment of the activity. So, whether you enjoy exercising alone or with others, whether you prefer to exercise indoors or outdoors, or whether you enjoy the tranquility of yoga or the excitement of team sports, your mission is to find an activity that you fully enjoy.
The ACSM also provides these key tips for meeting the exercise guidelines:
- Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.
- Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
- Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
- The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.
- Be social. Take your spouse, your children, or a friend with you during exercise to add some fun, and perhaps accountability, to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.
How We Can Help
We offer a variety of programs and services for the DePaul community, from individual pursuits to more socially-oriented activities. Beginning exercisers can get assistance from our Fitness Floor Supervisors, participating in a Group Fitness or Instructional Program class, or working with a Personal Trainer. Experienced exercisers may want to explore new activities where you can leverage your current fitness level while trying out something different. Regardless of your fitness level, if you’ve always wondered what it would be like to train for a race, learn to rock-climb, or learn to dance – know that your expression of physical fitness and well-being is something that you can construct and revise on a continuing basis and should change as your needs, your life, and your interests change.
Resources & Tools
Below are some resources that you may find helpful as you explore opportunities available to you to enhance your physical fitness through exercise.
On Campus
- Campus Recreation
- CDM Building Room B30 (Fitness Center)
Off Campus
Online
Tools