Move More, Sit Less: New Exercise Guidelines for 2019

By Drew Munhausen

If you’re still solidifying your resolutions for 2019, you may want to consider this simple one: move more, sit less. New exercise recommendations were recently published in the Journal of the American Medical Association – the first time the Physical Activities Guidelines for Americans have been updated since 2008.

The new changes aren’t drastically different, but they focus on physical activity to promote wellness instead of weight loss. The benefits of physical activity can help people feel, function and sleep better, as well as reduce the risk of chronic diseases.

Adults are recommended to complete 150 to 300 minutes of moderate-intensity exercise weekly or 75 to 150 minutes of vigorous-intensity aerobic physical activity, in addition to muscle-strengthening exercises on two or more days a week.

To help get you moving, Taylor Cole, a physical therapist with the Memorial Hermann IRONMAN Sports Medicine Institute Memorial City, suggests some quick exercises that can be done anywhere, whether you are at home or in the office.


  • Standing with your feet shoulder-width apart and hands at your chest, slowly bend your knees to a 90-degree angle.
  • You can use a kitchen chair or desk chair to make sure that you are going low enough.
  • Keep your core nice and tight.


  • Keep your feet hip-width apart, tighten your core and take a step backward to bend down to the lunge position.
  • You don’t have to go all the way down at first, as that can be hard on your knees.


  • Laying stomach-down on the ground, set your hands under your body at a distance that is slightly wider than shoulder-width apart and align your feet in a way that is comfortable for you.
  • Lift your body to straighten your arms and tighten your core.
  • Gently bend your elbows to bring your chest to the floor, pause slightly and come back to your starting position with your arms straightened.
  • Don’t be afraid to modify the push-up by putting your knees on the ground if you have less experience with push-ups.


  • Start in a plank position with arms extended and alternate bringing your knees to your chest.
  • Go as quickly or as slowly as you prefer – the goal is to get your heart rate up.

Jumping Jacks

  • Jump and spread your legs apart and bring your arms overhead.
  • Jump again and bring everything back together.

For more information about the Memorial Hermann IRONMAN Sports Medicine Institute, click here.


  1. Love the simplicity of the KISS theory in making a workout easy and the pictures help to explain and perform the activities correctly. Good job Drew and Taylor

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