Physically active adults are healthier and have a decreased chance of developing chronic disease.
A physical activity routine for adults should include both aerobic and muscle-strengthening activities for the maximum benefits. Listed below are the recommendations for aerobic physical activity from the:
The Physical Activity Guidelines Advisory Committee Report, 2018
- All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any physical activity gain some health benefits.
150 MINUTES OF MODERATE OR 75 MINUTES OF VIGOROUS ACTIVITY EACH WEEK.
- For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity.
- Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
300 MINUTES OF MODERATE OR 150 MINUTES OF VIGOROUS ACTIVITY EACH WEEK.
- For the most extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate intensity, or 150 minutes a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity.
- Additional health benefits are gained by engaging in physical activity beyond this amount.
EXAMPLES OF INTENSITY
To determine your intensity level, pay attention to how the activity affects your heart rate and breathing. Generally, if you are doing moderate-intensity aerobic activity, you can talk, but not sing, during the activity. When you are doing vigorous intensity activity cannot say more than a few words without pausing for a breath.
- Walking briskly (3 miles per hour or faster, but not race-walking)
- Water aerobics
- Bicycling slower than 10 miles per hour
- Tennis (doubles)
- Ballroom dancing
- General gardening
- Racewalking, jogging, or running
- Swimming laps
- Tennis (singles)
- Aerobic dancing
- Bicycling 10 miles per hour or faster
- Jumping rope
- Heavy gardening (continuous digging or hoeing, with heart rate increases)
- Hiking uphill or with a heavy backpack
HOW TO START
- Start with a single activity that can be done on a near daily basis. Habits are more likely to develop from more regular frequency.
- Once you have seen some increase in your activity level on a regular basis, increase it to meet or exceed the recommended guidelines for maximum benefit.
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