- Multiple Sclerosis and Exercise
- Breast Cancer Awareness: The Power of Prevention
- Physical Activity and Healthy Eating: The Perfect Combination for Weight Management
- Exercise Video List
- The health of women with cerebral palsy.
- The Importance of Men's Health
- Physical activity levels are low in free-living adults with chronic paraplegia.
- People with Disabilities in the Development of New U.S. Physical Activity Guidelines
- 2008 Physical Activity Guidelines for Adults with Disabilities
- The Training Corner January, 2010: Avoiding Inactivity in Arthritis
- Effect of resistance training on risk of coronary artery disease in women with multiple sclerosis
- Effects of Physical Activity on Life Expectancy with Cardiovascular Disease
- Cardiorespiratory fitness in young adulthood and the development of cardiovascular disease risk factors
- Don't Die of a Broken Heart This Valentine's Day
- Nutrition Spotlight - February, 2010: Be Kind to Your Heart
- Exercise Program for Individuals with Spinal Cord Injuries: Paraplegia - Video & Quick Series Booklet
- Osteoporosis and Nutrition
- Focus on Secondary Condition Prevention: Non-Traditional Exercise as a Way of Preventing Secondary Conditions - Part I
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| Jennifer Rowland, Ph.D. |
According to a recently published report updating the recommendations for adults from the American College of Sports Medicine and the American Heart Association (Haskell et al., 2007), to promote and maintain health, adults (ages 18-65) should:
- Perform moderate-intensity aerobic (endurance) physical activity for a minimum of 30 minutes on 5 days per week or vigorous-intensity aerobic activity for a minimum of 20 minutes on 3 days per week
- Combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation*
- These moderate- or vigorous-intensity activities are in addition to the light-intensity activities frequently performed during daily life (e.g., self care, washing dishes, using light tools at a desk) or activities of very short duration (e.g., taking out trash, walking to parking lot at store or office)
- Moderate-intensity aerobic activity, which is generally equivalent to a brisk walk* and noticeably accelerates the heart rate, can be accumulated toward the 30-minute minimum by performing bouts of 10 or more minutes
*Note: Currently, a federal panel is in place (appointed by the U.S. Department of Health and Human Services) that will update physical activity recommendations to include people with disabilities. Dr. James Rimmer, Director of NCPAD, is a member of this federal panel and more details regarding the results of these recommendations will be made available at a later date. Adaptations for moderate or vigorous aerobic activity for a person who is a wheelchair user may include wheeling at a fast pace or for longer distances or using equipment such as an arm ergometer at higher intensities. Related resources available at www.ncpad.org on moderate and vigorous activities for people with disabilities include:
- How Much Is Enough? Exercise and the Healthy Heart: http://www.ncpad.org/340/1998/How~Much~Is~Enough~~Exercise~and~the~Healthy~Heart
- Exercise Guidelines for Individuals with Disabilities: http://www.ncpad.org/14/73/Exercise~Guidelines~for~People~with~Disabilities
- Ergometers: http://www.ncpad.org/6/5/Ergometers~and~Exercise~Cycles
- Benefits of Cyclocentric Exercise: http://www.ncpad.org/413/2229/Cyclocentric~Exercise~Offers~Many~Benefits
- NCPAD's Exercise Videos for People with Spinal Cord Injuries: http://www.ncpad.org/237/1543/Exercise~Program~for~Individuals~with~Spinal~ Cord~Injuries~~Paraplegia~-~Video~~~Quick~Series~Booklet and http://www.ncpad.org/369/2068/Exercise~Program~for~Individuals~ with~Spinal~Cord~Injuries~~Tetraplegia~VHS~DVD~~~~Quick~ Series~Booklet
- NCPAD's Exercise Videos for People with Spinal Bifida: http://www.ncpad.org/416/2237/Teens~on~the~Move~~An~Exercise~Video~ for~Teens~with~Spina ~Bifida
- NCHPAD online video list: http://www.ncpad.org/351/2036/Exercise~ Video~List
- NCHPAD webshop: http://www.ncpad.org/shop/
I encourage you to write to me with suggestions for future column topics or to comment on the information provided in this column. You can reach me by e-mail at jenrow@uic.edu.



