Physical Activity Recommendations

The Physical Activity Guidelines for Americans recommend at least 150 minutes (2 hours and 30 minutes) a week of moderate intensity physical activity, such as brisk walking, for adults.

Christmas-Walking-Challenge

 

Guidelines for Adults

• 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, adults should do 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 an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

• 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 vigorousintensity aerobic physical activity, or an equivalent combination of moderate- and vigorousintensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.

• Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Guidelines for Children and Adolescents

• Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily. Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.

• Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week. • Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.

• 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.

 

Check out the benefits of walking 5 minutes each hour at work time

Reporting on a recent study in the International Journal of Behavioral Nutrition and Physical Activity this New York Times Article discusses the benefits to breaking up the workdays with physical activity breaks.  Employees who participated in 5 minute walk breaks reported greater happiness and less fatigue throughout the day.

office-walking

People who sit for more than eight or nine hours daily, which for many of us describes a typical workday, also are at heightened risk for diabetes, depression and obesity compared with people who move more often.

The study, also found that frequent, brief walking breaks were more effective at improving well-being than a single, longer walk before work, could provide the basis for a simple, realistic New Year’s exercise resolution for those of us bound to our desks all day.

Virtual Triathlon Challenge

This month we challenge you to do a Virtual Triathlon (full Ironman distance equivalent).

RunnerSquare Virtual Triathlon Challenge

It is very simple to say, but not so easy to do.  Are you ready for…?

Swim 3.800 meters (4,155 yards) | Join here

Ironman -Swimming Challenge RunnerSquare

Ride 180 km (112 miles) | Join here

Ironman Cycling Challenge RunnerSquare

Run a Marathon (42 Km | 26 miles) | Join here

Ironman Running Challenge RunnerSquare

For those who don’t like too much exercise, you can join to our Walking Challenge and walk 30 Km (18,6 miles) in May.

Enjoy!

RunnerSquare Team

RunnerSquare Corporate Wellness Solution

RunnerSquare has developed RS Corporate Solution, an advanced tool fully customized for companies to promote and manage Corporate Wellness programs related to running, walking and cycling.

Our technology allows any company to own their internal Corporate Wellness digital environment where to challenge employees and help them to achieve healthy activity goals.

Example: “Kilómetros para recordar” challenge was a fully customized challenge to rise 20,000€ for Alzheimer’s disease. More than 3,000 participants ran and walk more than 40,000km. Just in 3 weeks goal was achieved!

Kilometros para recordar challenge - Spain Sept 2015

RunnerSquare toolkit offers ultimate activity tracking technology through RunnerSquare free app.

In case employees want to use their own activity tracking device (watch or app), don’t worry, we are also connected to it!.

Want to know more about RS Corporate Solution?. Write us here.

You may be interested also in learning how Obamacare program is doing with Corporate Wellness. Here are a couple of interesting sites:

The Impact of Obamacare on Corporate Wellness Programs

National Healthy Worksite Program