ACSM Guidelines for Exercising for Health
The American College of Sports Medicine (ACSM) provides evidence-based guidelines for physical activity aimed at improving health and preventing chronic diseases. For general health, ACSM recommends at least 150 minutes of moderate-intensity aerobic exercise weekly or 75 minutes of vigorous exercise.
Examples include brisk walking, cycling, or swimming, activities that get the heart rate up and increase oxygen flow to the body’s tissues. In addition, the ACSM advises muscle-strengthening activities at least twice weekly, targeting major muscle groups. Strength training can improve bone density, muscle tone, and metabolism.
Exercise provides numerous benefits, such as reducing risks of cardiovascular disease, obesity, diabetes, and certain cancers. Studies show regular physical activity improves mood, lowers stress levels, and can enhance cognitive function. For older adults, these guidelines emphasize exercises that improve balance, reducing the risk of falls. While these are minimum recommendations, individuals looking to lose weight or improve athletic performance may need to increase the frequency or intensity of their workouts. However, the ACSM also stresses the importance of balancing exercise with rest and recovery to avoid injuries, burnout, or overtraining.