How many minutes a day should you exercise?

How many minutes a day should you exercise?

Last week, the Canadian Society of Exercise Physiology (CSEP) released the New Physical Activity Recommendations CSEP_PAC-FactSheet-:

The Guidelines for exercise is comparable to weight control. While the first step for weight control is preventing weight gain before trying to lose weight, first step for exercise guidelines is stop sitting all day long, move around at any occasion like walking, taking the stairs rather than the elevator. Be active for an equivalent and total of .10 000 steps. 
Then, second step, try to include through the day 30 min of moderate intensity exercise for additional health benefits. If you are particularly sedentary, the 30 min of moderate intensity becomes vital. 
Ideally, third step, double that moderate intensity exercise to 60 min for more benefits. 
Ultimately, 4th step, 50% of your more formal 30-60 min aerobic exercise should be high intensity. This is recommanded for optimal fitness. Interval training or circuit training is an efficient method to achieve this part. High intensity training should be supervised by a kinesiologist or other exercise professional.
And this is without talking about weight training as a complement.

Children and Youth (aged 5-17)
How much and how often?
• Children and youth should accumulate at least 60 minutes, and up to several hours, of moderate physical
activity (such as brisk walking, skating or bike riding) each day.
• For very inactive or sedentary children and youth, some health benefits can be achieved through 30
minutes of moderate physical activity per day.
• Some physical activity is better than none, and more is better.
What kind?
• The physical activity should be mostly aerobic, and should include vigorous activity (such as running and
playing soccer) at least 3 days a week, and muscle and bone strengthening activities (such as skipping,
jumping or playing in the park) at least 3 days a week.
• Daily physical activity should be achieved through play, games, sport, work, transportation, recreation,
physical education or planned exercise, with family, at school and in the community.
Existing guidelines – Children (aged 6-9) and Youth (aged 10-14)
• Increase time currently spent on physical activity starting with 30 minutes more moderate to vigorous
activity per day, increasing to 90 minutes more per day.
• Reduce non-active time spent on TV, video, computers games and surfing the internet, starting with 30
minutes less per day, increasing to 90 minutes less per day.

For more information
Weighty Matters: How many minutes a day should you exercise?

Avoid miracle diets

Avoid miracle diets

More than half of all Canadian women (55 %) and one-quarter of all Canadians (25%) tries to lose weight at least once a year, sometimes more often.

A good number of them are tempted by the miracle diets which cover page after page of popular magazines.
Here are a few tips to recognize a miracle diet:
  • it promises rapid weight loss;  
  • with little or no effort; and
  • often promotes the sale of special foods or so-called slimming products.  
Once weight loss reaches 10 to 12% of body weight, our bodies start to resist and become accustomed to using less energy, especially if the weight loss has been relatively rapid. The result: our metabolism at rest slows down and our bodies use less energy. If/when we begin to eat as we did previously, the calories taken in are more easily and more efficiently stored as fat. The lost weight is gradually re-gained, often with additional pounds, in the following months. This is called the yo-yo effect. 
The so-called slimming products are often laxatives, diuretics and stimulants for our nervous systems. They have the desired effect of losing weight but it is achieved by dehydrating the body rather than by getting rid of fat. These products are often meal substitutes (31%) or natural products (31%). The latter, normally not licensed by Health Canada (without an NPN number), may be dangerous for your health if you buy and consume them regularly because the efficiency and safety of these products has not been demonstrated. In this regard, INSPQ published a report[1] denouncing the absence of control over the advertising of these slimming products, the content of which is often doubtful and quite possibly categorically patently false.
In future blogs, we shall deal with ways to prevent obesity; that includes a weight-loss program which has the greatest chance of being both efficient and long-lasting.

[1] Mongeau L, Laguë J, et al, Bénéfices, risques et encadrement associés à l’utilisation des produits, services et moyens amaigrissants (PSMA), Institut national de santé publique du Québec