ACSM exercise recommendations for adults


Antonia Gutierrez

In honor of public health week, I have put something for any college student that might want to get active but doesn’t know where to start. I am not a professional. The information is from the American College of Sports Medicine (ACSM).

The ACSM recommends that adults (18-64) engage in moderate aerobic activities 30 minutes a day, 3-5 days a week. This can be in the form of walking, jogging, running,
cycling, and/or swimming. Anything that gets your heart rate elevated would work.

Adults should also engage in 2-3 days a week worth of muscular endurance/strength training. Any type
of weightlifting or bodyweight workouts are great.

Flexibility and neuromotor training is often overlooked or done without knowing that you are actually doing it. Static and dynamic stretching will satisfy the flexibility component.

Neuromotor training can be done by doing some workouts with your eyes closed. Of course, safety has to be taken into account. You shouldn’t try to bench press your max with your eyes closed. Smaller exercises like balancing on one leg with your eyes closed will help. This is actually harder than it sounds. Both of them should be done 2-3 times a week.

LC State has a fitness center that is available for free to any currently enrolled student. All you need is your Warrior card. LC State also has an open gym that is available.

With advanced registration coming up, you can register for classes where you can learn more about health or even register for classes where you can actually stay active.