Get Up! Get Out! Get Moving! - The Edge Blog | Midwest Orthopedic Specialty Services

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Published on October 17, 2016

Get Up! Get Out! Get Moving!

As cool months approach, it's important to get up, get out and get moving. Learn the types of physical activity you can do to build and maintain bone health on The Edge orthopedic blog.Cooler months are ahead for all of us here in Wisconsin, but that shouldn’t stop us from getting up, out and moving. Exercising is necessary to build and maintain bone strength. It also helps regulate blood sugar and blood pressure, maintain a healthy weight, and more.

According to the US Department of Health and Human Services, adults aged 18-64 should try to meet one of the following recommendations regarding physical activity to best maintain their health and wellness.

Types of Physical Activity

Two types of physical activity – aerobic and muscle-strengthening – should be done each week for overall health improvement and maintenance.

Moderate Aerobic Activity

Moderate activity will raise your heart rate and your breathing. You should be able to maintain a conversation with little or moderate effort. Moderate aerobic activities would include brisk walking, bike riding on a flat or gently sloping course, hiking, water aerobics, and pushing a lawn mower. Strength exercises work all the major muscle groups — legs, hips, back, abdomen, chest, shoulders, and arms — and include lifting weights, working with resistance, push-ups, sit-ups, digging or shoveling, or yoga.

How Often?

  • 150+ minutes per week of moderate activity
  • 2+ days per week of strength exercises

Vigorous Aerobic Activity

Vigorous activity will substantially increase your heart rate and breathing. If you’re working at this level, you can say just a few words without pausing for a breath. Examples include jogging or running, swimming fast, bike riding at a maintained increased speed or on hills, and skipping rope.

How Often?

  • 75+ minutes per week of vigorous activity
  • 2+ days per week of strength exercises

Your Next Steps

If you’ve had or plan to have orthopedic surgery, talk with your doctor about what types and amounts of physical activity are appropriate for you.