How much physical activity do adults need? Physical activity is anything that gets your body moving. You need to do two types of physical activity each week to improve your health–aerobic and muscle-strengthening.
Aerobic Activity – What Counts?
Aerobic activity or “cardio” gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store – all types of activities count. As long as you’re doing them at a moderate or vigorous intensity for at least 10 minutes at a time, whether it’s at home or the gym.
How Do You Know If You’re Doing Light, Moderate, or Vigorous Intensity Aerobic Activities?
For most people, light daily activities such as shopping, cooking, or doing the laundry doesn’t count toward the guidelines. Why? Your body isn’t working hard enough to get your heart rate up.
Examples of Moderate-Intensity Aerobic Activity
- Walking fast
- Doing water aerobics
- Riding a bike on level ground or with few hills
- Playing doubles tennis
- Pushing a lawn mower
Examples of Vigorous-Intensity Aerobic Activity
- Jogging or running
- Swimming laps
- Riding a bike fast or on hills
- Playing sports like singles tennis or basketball
Muscle Strengthening Activities – What Counts?
Besides aerobic activity, you need to do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms).
To gain health benefits, muscle-strengthening activities need to be done to the point where it’s hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. Try to do 8—12 repetitions per activity that count as 1 set. Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets.
There are many ways you can strengthen your muscles, whether it’s at home or the gym. You may want to try the following:
- Lifting weights
- Working with resistance bands
- Doing exercises that use your body weight for resistance (i.e., push ups, sit ups, yoga)
- Heavy gardening (i.e., digging, shoveling)
Try 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) 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 try 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).
You can even try 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).
Give It a Try
Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.