In this article, you will find the guidelines about how much physical activity adults need, with examples and practical tips.
Physical activity refers to any bodily movement that requires energy expenditure. As per the current Physical Activity Guidelines for Americans, it is recommended that adults engage in at least 150 minutes of moderate-intensity physical activity per week, along with two days of muscle-strengthening exercises. These guidelines are designed to promote overall health and well-being by encouraging individuals to maintain an active lifestyle. (Source)
Some Physical Activity Is Better Than None
Physical activity is an essential component of a healthy lifestyle. Experts recommend getting at least 150 minutes of moderate-intensity exercise each week. However, accomplishing this goal doesn’t necessarily mean doing it all at once. You can break it up into smaller chunks of time and spread it throughout the week. For instance, you could do 30 minutes of physical activity daily, five days a week, to reach that target. This more manageable approach can help you stay motivated to maintain an active lifestyle.
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Notes:
Aerobic Activity – What Counts?
Aerobic activities, also known as “cardio,” increase heart and breathing rates. These activities can vary from something as simple as pushing a lawn mower to taking a dance class to walking or biking to the store. Any form of physical activity that elevates your heart and breathing rates can be considered aerobic.
Muscle Strengthening Activities – What Counts?
It is recommended to engage in physical activities that can strengthen your muscles at least twice a week. These activities should target your body’s major muscle groups, including the legs, hips, back, chest, abdomen, shoulders, and arms. It is essential to note that muscle-strengthening activities should be performed alongside your aerobic activities to maintain your overall physical fitness.
To gain significant health benefits, you need to perform muscle-strengthening activities to the extent that it’s hard to do another repetition without help.
A repetition is defined as one complete movement of an activity, such as lifting a weight or doing a sit-up. Try to complete 8-12 repetitions per activity, which is considered one set. It is recommended to perform at least one set of muscle-strengthening activities. Do 2 or 3 sets to gain even more benefits.
Remember that you can engage in muscle-strengthening activities on the same or different days as your aerobic activities, depending on what works best for you. Whether you prefer to work out at home or gym, there are many ways to strengthen your muscles. Here are some popular muscle-strengthening activities to consider:
- Lifting weights
- Working with resistance bands
- Doing exercises that use your body weight for resistance (e.g., push-ups, sit-ups)
- Heavy gardening (e.g., digging, shovelling)
- Some forms of yoga
Check here for Strength vs. Cardio for a healthy, long life
Move More and Sit Less
It is recommended for adults to engage in physical activity and reduce sedentary behavior throughout the day. Even a small amount of moderate-to-vigorous intensity physical activity can provide some health benefits. Therefore, limiting sitting time and incorporating movement into daily routines is crucial.
How Much Physical Activity Adults Need
Recommended Levels For Health Benefits
It is recommended for adults to perform exercises as per the options specified below.
Example 1
Moderate-intensity aerobic activity (also called cardio)
(you can do brisk walking for 30 minutes a day, five days a week, totaling 150 minutes weekly.)
AND
Muscle-strengthening activities
Perform strength training involving all major muscle groups two or more days per week. (legs, hips, back, abdomen, chest, shoulders, and arms).
Example 2
Vigorous-intensity aerobic activity (also called cardio)
(such as jogging or running) for 75 minutes (totaling 1 hour and 15 minutes) every week
AND
Muscle-strengthening activities
Perform muscle-strengthening activities at least two days a week that work all major muscle groups, including legs, hips, back, abdomen, chest, shoulders, and arms.
Example 3
An equivalent mix of moderate- and vigorous-intensity aerobic activity (also called cardio)
on two or more days a week
AND
Muscle-strengthening activities
Perform strength training exercises that work for all major muscle groups at least twice a week. (legs, hips, back, abdomen, chest, shoulders, and arms).
Cardio or Strength – Which is more beneficial for seniors
For Even Greater Health Benefits
To obtain optimal health benefits, individuals are advised to engage in at least 150 minutes per week of moderate-intensity activity, 75 minutes per week of vigorous-intensity activity, or an equivalent combination of both. However, if your fitness level allows, you can exceed these recommended physical activity levels, which may lead to even greater health benefits.
Check this Best Resource on Exercises
About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
