How much exercise do you need?

You know that exercise helps keep you physically and mentally healthy even as you age.

But how much should you get?

The federal government has new guidelines.

Most adults should get about 2 ½ hours a week of moderate exercise: raking leaves, walking briskly, playing softball. If you can exercise vigorously, you can get your needs met with 75 minutes a week of exercise like jogging, hiking uphill, swimming fast laps, or biking at race speeds.

Older adults should also choose activities that maintain or improve balance.

And all adults should do muscle strengthening exercises at least two days a week.

Kids: get a move on

Children and teens need brisk activities for about an hour every day, and muscle strengthening activity three times a week.

The Safe Routes to School program encourages children to get some exercise by walking or biking to school. The program provides education and supports efforts to make it easy to walk or bike, sometimes by improving sidewalks or installing bike racks at schools.

Ask about Safe Routes to School program at your child’s school. If your school doesn’t have one, find out how to get one started by visiting the web site, www.saferoutesinfo.org. Click on “Getting Started.”

Photo by Eleanor Gorman

Here is an exercise you can even do seated

Stand, or sit with your back supported by the chair.

Hold a scarf in one hand. Raise that arm straight toward the ceiling, palm facing in.

Use the other hand to hold the scarf at the base of your back.

Slowly bend your raised arm at the elbow, straighten your arm toward the ceiling, bringing the scarf and your other hand up. Hold position for one second, then slowly bend your raised arm back down toward your shoulder. Pause, and repeat bending and straightening eight to 15 times.

Repeat eight to 15 times with your other arm. Rest; then do another set of repetitions.

Remember: always check with your health care provider before starting an exercise program.

315 SW Fifth Avenue, Suite 900, Portland, OR 97204 carelink@careoregon.org