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Physical Activity Guidelines for Adults

by Carolina on May 25, 2010

Physical Activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases. Regular physical activity is important for good health, and it’s especially important if you’re trying to control and maintain a healthy weight.

Fitting regular exercise into your daily schedule may seem difficult at first, but knowing and following these physical activity guidelines, will help you to reach your physical activity goals through different types and amounts of activities each week; and you will start making exercise part of your daily routine. It’s easier than you think!

Guidelines

For Important Health Benefits

 

Adults need at least:

  • 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., walking) each week AND
  • Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

 

OR

 

  • 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity  (i.e., jogging or running) every week AND
  • Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

 

OR

 

  • An equivalent mix of moderate- and vigorous-intensity aerobic activity AND
  • Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

 

For Even Greater Health Benefits

Adults should increase their activity to:

  • 5 hours (300 minutes) each week of moderate-intensity aerobic activity (i.e., walking) each week AND
  • Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

 

OR

  • 2 hours and 30 minutes (150 minutes) of vigorous-intensity aerobic activity  (i.e., jogging or running) every week AND
  • Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

OR

 

  • An equivalent mix of moderate- and vigorous-intensity aerobic activity AND
  • Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

It is best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day.

Remember: There is no need to think of strenuous exercise or boring workouts. Instead, do the fun activities you enjoy and watch the health benefits follow!

Source: Physical Activity Guidelines fro Americans, HHS

{ 2 comments… read them below or add one }

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