Physical Activity Guidelines for Adults: How Much Exercise Should You Have Each Week?

Introduction

Physical activity is any type of movement or exercise that increases your heart rate and breathing rate. It can range from light activities such as walking or gardening, to moderate-intensity activities like playing a game of tennis, or to vigorous activities such as running or aerobics classes. Regular physical activity has many physical and mental health benefits, including improved cardiovascular health, increased muscle strength and endurance, and weight loss.

Recommended Amount of Physical Activity for Adults

The Centers for Disease Control and Prevention (CDC) recommends that adults aged 18–64 years get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity each week. The CDC also suggests that adults do muscle-strengthening activities at least two days per week.

Moderate-intensity activities are those that cause you to break a sweat, but you still can carry on a conversation while performing them. Examples include brisk walking, swimming, or riding a bike. Vigorous-intensity activities make it difficult to speak more than a few words without taking a break. Examples include running, jumping rope, or playing sports like basketball or soccer.

In addition to aerobic and muscle-strengthening activities, the CDC recommends that adults should also focus on balance training and flexibility exercises. Balance training can help reduce the risk of falls and improve coordination, while flexibility exercises can help improve posture and reduce muscle tension.

Different Types of Exercise

It’s important to remember that physical activity doesn’t always mean going to the gym or running on a treadmill. There are many different types of physical activities you can do to meet the recommended guidelines. For example, you can take up a sport, join an exercise class, go for a hike, or even mow the lawn. Any kind of physical activity counts towards meeting the guidelines, so find something you enjoy and stick with it.

Incorporating Physical Activity into Your Weekly Routine

Making physical activity a part of your life can be challenging, especially if you’re not used to exercising regularly. Here are some tips for incorporating physical activity into your weekly routine:

Making Exercise a Part of Your Life

Start by setting realistic goals. Aim to gradually increase your physical activity level over time. According to Dr. Kenneth Cooper, author of the book “Aerobics”, “Start slowly and build up gradually. Don’t expect too much too soon.”

Setting Realistic Fitness Goals

Set short-term goals that are achievable. For example, start by aiming to walk 30 minutes a day three days a week, then gradually increase the intensity and duration of your workouts. This will help you stay motivated and prevent burnout.

Developing Healthy Habits

Make physical activity part of your daily routine. Schedule time for exercise in your calendar, just like you would any other appointment. Also, try to exercise with family or friends to make it more enjoyable and keep you accountable.

Conclusion

Regular physical activity offers numerous health benefits for adults. It helps to improve cardiovascular health, build muscle strength and endurance, and maintain a healthy body weight. The CDC recommends that adults get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity each week, along with muscle-strengthening activities at least two days per week. To make physical activity a part of your life, set realistic fitness goals and develop healthy habits.