See where you fit in...  See below for examples of the recommended amount.

Less than half of all adults get the recommended amount of physical activity. Read this to see what the guidelines are and where you fit in.

  • Adults need at least 2 and 1/2 hours (150 minutes) a week of aerobic physical activity. This should be at a moderate level, such as a fast-paced walk for no less than 10 minutes at a time.
  • Inactive adults have higher risk for early death, heart disease, stroke, type 2 diabetes, depression, and some cancers.
  • Regular physical activity helps people get and keep a healthy weight.

Myth: I have to do 30 minutes at a time to make any improvements.
Fact:   10 minutes at a time is fine.

We know 150 minutes each week sounds like a lot of time, but it's really not. That's just 2 hours and 30 minutes, about the same amount of time you might spend watching a movie.

The good news is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day.

It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.

How can you get the physical activity you need?

You'll be surprised by the variety of activities you have to choose from. To meet the guidelines for aerobic activity, basically anything counts, as long as it's done at a moderate- or vigorous-intensity for at least 10 minutes at a time.

Example 1:   Moderate Intensity Activity and Muscle Strengthening Activity

Total: 150 minutes moderate-intensity aerobic activity
+ 2 days muscle-strengthening activity

Total: 75 minutes vigorous-intensity aerobic activity
+ 2 days muscle-strengthening activity

 
Total: The equivalent of 150 minutes of moderate-intensity aerobic activity
+ 2 days muscle-strengthening activity

When to Check With Your Doctor

Doing activity that require moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.

 

Image courtesy photos-public-domain.com

Published by Joan E. Wilder