Are you fitting in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week? If not, you’re not alone. Only about one in five adults and teens get enough exercise to meet the recommendations for maintaining good health. Studies show that increased physical activity improves mood, cognition and helps you sleep better.
These recommendations are based on the Physical Activity Guidelines for Americans, 2nd edition, published by the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. They recommend how much physical activity we need to be healthy. The guidelines are based on current scientific evidence supporting the connections between physical activity, overall health and well-being, disease prevention and quality of life.
Physical Activity Recommendations for Adults
Frequency of Physical Activity
Get at least 150 minutes per week of moderate-intensity aerobic activity (brisk walking, water aerobics, dancing, gardening, doubles tennis, casual biking)
OR
75 minutes per week of vigorous aerobic activity (hiking uphill, running, swimming laps, aerobic dancing, heavy yardwork like continuous digging or hoeing, singles tennis, vigorous cycling 10, jumping rope)
OR
A combination of both, preferably spread throughout the week.
This translates to:
- 21 minutes of moderate activity 7 days a week – briskly walking, dancing
- 30 minutes of moderate activity 5 days a week – casual biking, gardening
- 38 minutes of moderate activity 4 days a week – playing doubles tennis, water aerobics
OR
- 11 minutes of vigorous activity 7 days a week – jumping rope, running, swimming
- 15 minutes of vigorous activity 5 days a week – doing manual labor, dancing
- 19 minutes of vigorous activity 4 days a week – playing singles tennis, hiking
- A combination of these
Once you have a routine of physical activity that works for you and your daily life, add strengthening training, with resistance or weights, at least 2 days per week to protect your joints from injury and help you burn calories more efficiently.
Spend Less Time Sitting
Even light-intensity activities, like walking from the back of the parking lot, taking the stairs instead of the elevator, or marching in place during TV commercials or conference calls (no video, of course) can offset some of the risks of being sedentary. Moving (even just a little) improves your overall health, especially heart health.
What is Intensity?
Physical activity is anything that moves your body and burns calories. This includes things like walking, climbing stairs and stretching.
Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.
Examples of Moderate-Intensity Aerobic Activities:
- Brisk walking (at least 2.5 miles per hour)
- Water aerobics
- Dancing (ballroom or social)
- Gardening
- Doubles tennis
- Biking slower than 10 miles per hour
Vigorous intensity activities will push your body a little further. They will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.
Examples of Vigorous-Intensity Aerobic Activities:
- Hiking uphill or with a heavy backpack
- Running
- Swimming laps
- Aerobic dancing
- Heavy yardwork like continuous digging or hoeing
- Singles tennis
- Cycling 10 miles per hour or faster
- Jumping rope
For maximum benefits, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises.
What if I’m just starting to get active?
If you aren’t physically active, don’t try to work out for 150 minutes during the first week. Everyone must start somewhere. Even if you’ve been sedentary for years, you can start making healthy changes anytime. Set a reachable goal for today and work up toward the recommended amount by increasing your time as you get stronger. Try to avoid all-or-nothing thinking that may keep you from doing what you can to be healthy every day.
The simplest way to get moving and improve your health is to start walking. It’s free, easy and can be done just about anywhere, even in place.
Any amount of movement is better than none. And you can break it up into short bouts of activity throughout the day. The positive effects of taking a brisk walk for five or ten minutes every day adds up.
If you have a chronic condition or disability, talk with your medical provider about what types and amounts of physical activity are right for you before making too many changes.
The Bottom Line
Move more, with more intensity, and sit less.
Science has linked being inactive and sitting too much with higher risk of heart disease, type 2 diabetes, colon and lung cancers, and early death.
It’s clear that being more active benefits everyone and helps us live longer, healthier lives.
Here are some of the big wins:
- Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy
- Better sleep, including improvements in insomnia and obstructive sleep apnea
- Improved cognition, including memory, attention and processing speed
- Less weight gain, obesity and related chronic health conditions
- Better bone health and balance, with less risk of injury from falls
- Fewer symptoms of depression and anxiety
- Better quality of life and sense of overall well-being