How Much Exercise Do I Need?

Regular exercise is one of the best things you can do for your health. It has many benefits. It can improve your overall health and fitness and reduce your risk for many chronic diseases. To get the most benefit, here's how much physical activity you should get:

For adults

Get at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic physical activity each week. Or you could do a combination of the two:

• Try to spread your physical activity out over several days of the week. That's better than trying to do it all in one or two days.
• Some days you may not have long blocks of time to do physical activity. You can start slowly and break your exercise time into chunks. Even small amounts of exercise can be helpful.
• Aerobic activities include walking fast, jogging, swimming, and biking.
• Moderate intensity means that while you are doing that activity you should be able to say a few words in a row but not sing.
• Vigorous intensity means that while you are doing that activity, you won't be able to say more than a few words without stopping for a breath.

Also, do strengthening activities two or more days per week:

• Strengthening activities include lifting weights, working with exercise bands, and doing sit-ups and pushups.
• Choose activities that work all parts of your body your legs, hips, back, chest, stomach, shoulders, and arms. For each exercise, try repeating the movement 8 to 12 times. As you get stronger, work up to doing 2 or 3 rounds of each exercise for the best results.

If you are an older adult, you may also benefit from a combination of activities that include aerobic exercises, strength or resistance training, and balance training. Balance training such as walking heel-to-toe or standing on one leg may help improve stability and prevent falls. Before you start exercising, check with your health care provider to determine the best type or amount of activity for you based on your fitness level and health.

For preschool-aged children (ages 3-5)

Preschool children should be physically active throughout the day, to help with their growth and development:

• They should get both structured and unstructured active play. Structured play has a goal and is directed by an adult. Examples include playing a sport or a game. Unstructured play is creative free play, such as playing on a playground.
• Encourage active play with a variety of activities.

For children and teens

Get 60 minutes or more of physical activity every day. Most of it should be moderate-intensity aerobic activity:

• Activities should vary and be a good fit for the child's age and physical development
• Moderate-intensity aerobic activities include walking, running, skipping, playing on the playground, playing basketball, and biking

As part of the 60 minutes or more of daily physical activity, try to do each of these at least 3 days a week: vigorous-intensity aerobic activity, muscle-strengthening activity, and bone-strengthening activity:

• Vigorous-intensity aerobic activities include running, jumping jacks, and fast swimming
• Muscle-strengthening activities include playing on playground equipment, playing tug-of-war, and doing pushups and pull-ups
• Bone-strengthening activities include hopping, skipping, jumping jacks, playing volleyball, and working with resistance bands

Older adults, pregnant women, and people with chronic health problems

Older adults, pregnant women, and people who have disabilities or special health needs should check with their provider on how much physical activity they should get and what types of activities they should do.

Exercise tips

People who are trying to lose weight may need to get more physical activity. They also need to adjust their diet, so they are burning more calories than they eat and drink.

If you have been inactive, you may need to start exercising slowly. You can keep adding more gradually. The more you can do, the better. But try not to feel overwhelmed and do what you can. Getting some physical activity is always better than getting none. Even small increases in exercise can benefit your health.

NIH: National Heart, Lung, and Blood Institute

Kidney Transplantation

A kidney transplant is an operation that places a healthy kidney in your body. The transplanted kidney takes over the work of the two kidneys that failed, so you no longer need dialysis.

During a transplant, the surgeon places the new kidney in your lower abdomen and connects the artery and vein of the new kidney to your artery and vein. Often, the new kidney will start making urine as soon as your blood starts flowing through it. But sometimes it takes a few weeks to start working.

Many transplanted kidneys come from donors who have died. Some come from a living family member. The wait for a new kidney can be long.

If you have a transplant, you must take drugs for the rest of your life, to keep your body from rejecting the new kidney.

NIH: National Institute of Diabetes and Digestive and Kidney Diseases

Laboratory Tests

Laboratory tests check a sample of your blood, urine, or body tissues. A technician or your doctor analyzes the test samples to see if your results fall within the normal range. The tests use a range because what is normal differs from person to person. Many factors affect test results. These include:

• Your sex, age and race
• What you eat and drink
• Medicines you take
• How well you followed pre-test instructions

Your doctor may also compare your results to results from previous tests. Laboratory tests are often part of a routine checkup to look for changes in your health. They also help doctors diagnose medical conditions, plan or evaluate treatments, and monitor diseases.

Low Blood Pressure

You've probably heard that high blood pressure is a problem. Sometimes blood pressure that is too low can also cause problems.

Blood pressure is the force of your blood pushing against the walls of your arteries. Each time your heart beats, it pumps out blood into the arteries. Your blood pressure is highest when your heart beats, pumping the blood. This is called systolic pressure. When your heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure. Your blood pressure reading uses these two numbers. Usually they're written one above or before the other, such as 120/80. If your blood pressure reading is 90/60 or lower, you have low blood pressure.

Some people have low blood pressure all the time. They have no symptoms and their low readings are normal for them. In other people, blood pressure drops below normal because of a medical condition or certain medicines. Some people may have symptoms of low blood pressure when standing up too quickly. Low blood pressure is a problem only if it causes dizziness, fainting or in extreme cases, shock.

NIH: National Heart, Lung, and Blood Institute

Lyme Disease

What is Lyme disease?

Lyme disease is a bacterial infection you get from the bite of an infected tick. At first, Lyme disease usually causes symptoms such as a rash, fever, headache, and fatigue. But if it is not treated early, the infection can spread to your joints, heart, and nervous system. Prompt treatment can help you recover quickly.

What causes Lyme disease?

Lyme disease is caused by bacteria. In the United States, this is usually a bacterium called Borrelia burgdorferi. It spreads to humans through the bite of an infected tick. The ticks that spread it are blacklegged ticks (or deer ticks). They are usually found in the:

• Northeast
• Mid-Atlantic
• Upper Midwest
• Pacific coast, especially northern California

These ticks can attach to any part of your body. But they are often found in hard-to-see areas such as your groin, armpits, and scalp. Usually, the tick must be attached to you for more than 24 hours to spread the bacterium to you.

Who is more likely to get Lyme disease?

Most tick bites happen in the warmer months (April-September), when ticks are most active and people spend more time outdoors. But you can also get bitten during the rest of the year, especially if the temperatures are warmer than usual.

Most tick bites happen in the summer months when ticks are most active and people spend more time outdoors. But you can get bitten in the warmer months of early fall, or even late winter if temperatures are unusually high. And if there is a mild winter, ticks may come out earlier than usual.

What are the symptoms of Lyme disease?

Early symptoms of Lyme disease start between 3 to 30 days after an infected tick bites you. The symptoms can include:

• A red rash called erythema migrans (EM). Most people with Lyme disease get this rash. It gets bigger over several days and may feel warm. It is usually not painful or itchy. As it starts to get better, parts of it may fade. Sometimes this makes the rash look like a "bull's-eye."
• Fever
• Chills
• Headache
• Fatigue
• Muscle and joint aches
• Swollen lymph nodes ("swollen glands")

If the infection is not treated, it can spread to your joints, heart, and nervous system. The symptoms may include:

• Severe headaches and neck stiffness.
• More EM rashes on other areas of your body.
• Facial palsy, which is a weakness in your facial muscles. It can cause drooping on one or both sides of your face.
• Arthritis with severe joint pain and swelling, especially in your knees and other large joints.
• Pain that comes and goes in your tendons, muscles, joints, and bones.
• Heart palpitations, which are feelings that your heart is skipping a beat, fluttering, pounding, or beating too hard or too fast.
• An irregular heart beat (Lyme carditis).
• Episodes of dizziness or shortness of breath.
• Inflammation of the brain and spinal cord.
• Nerve pain.
• Shooting pains, numbness, or tingling in the hands or feet.

How is Lyme disease diagnosed?

To make a diagnosis, your health care provider will consider:

• Your symptoms
• How likely it is that you were exposed to infected blacklegged ticks
• How likely it is that you could have other illnesses that cause similar symptoms
• The results of any lab tests

Most Lyme disease tests check for antibodies made by the body in response to infection. These antibodies can take several weeks to develop. If you are tested right away, it may not show that you have Lyme disease, even if you have it. So you may need to have another test later.

What are the treatments for Lyme disease?

Lyme disease is treated with antibiotics. The earlier you are treated, the better; it gives you the best chance of fully recovering quickly.

After treatment, some patients may still have pain, fatigue, or difficulty thinking that lasts more than 6 months. This is called post-treatment Lyme disease syndrome (PTLDS). Researchers don't know why some people have PTLDS. There is no proven treatment for PTLDS; long-term antibiotics have not been shown to help. However, there are ways to help with the symptoms of PTLDS. If you have been treated for Lyme disease and still feel unwell, contact your health care provider about how to manage your symptoms. Most people do get better with time. But it can take several months before you feel better.

Can Lyme disease be prevented?

To prevent Lyme disease, you should lower your risk of getting a tick bite:

• Avoid areas where ticks live, such as grassy, brushy, or wooded areas. If you are hiking, walk in the center of the trail to avoid brush and grass.
• Use an Environmental Protection Agency (EPA)-registered insect repellent when you go outdoors. They are evaluated to make sure they are safe and effective. Make sure that the repellant has one of these ingredients: DEET, picaridin, IR3535, oil of lemon eucalyptus, or para-menthane-diol. It is important to follow the instructions on the label.
• Treat your clothing and gear with a repellant containing 0.5% permethrin
• Wear light-colored protective clothing, so you can easily see any ticks that get on you
• Wear a long-sleeved shirt and long pants. Also tuck your shirt into your pants and your pant legs into your socks.
• Check yourself, your children, and your pets daily for ticks. Carefully remove any ticks you find.
• Take a shower and wash and dry your clothes at high temperatures after being outdoors

Centers for Disease Control and Prevention