How much physical activity do adults need?

How much physical activity do adults need?
Muscle-strengthening activities — what counts? June 4, Page last updated: A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best. From pushing a lawn mower, to taking a dance class, to biking to the store — all types of activities count.

How much physical activity do adults need?

An equivalent mix of moderate- and vigorous-intensity aerobic activity and. Windows Media Player, 4: You can even break it up into smaller chunks of time during the day. 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 more help with what counts as aerobic activity, watch this video: From pushing a lawn mower, to taking a dance class, to biking to the store — all types of activities count. Here are some examples of activities that require moderate effort:. Here are some examples of activities that require vigorous effort:. You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week.

A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. Some people like to do vigorous types of activity because it gives them about the same health benefits in half the time.

You need to feel comfortable doing moderate-intensity activities before you move on to more vigorous ones. The guidelines are about doing physical activity that is right for you.

For more examples , see Measuring Physical Activity. 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. 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 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. Learn how to strengthen your muscles at home or in the gym. You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best.

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How much physical activity do adults need? Recommend on Facebook Tweet Share Compartir. For Important Health Benefits Adults need at least: Need more help with the guidelines? Aerobic activity — what counts? Muscle-strengthening activities — what counts? More videos Learn how to strengthen your muscles at home or in the gym. Get Email Updates To receive email updates about this page, enter your email address: June 4, Page last updated: August 13, Content source: