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As an adult, how much physical activity do I need?
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As part of National Physical Fitness and Sports Medicine month, our Sports Medicine team of orthopaedic physicians, physical therapists, and athletic trainers urges you to start a physical activity program today and stay active and fit for life.
According to the U.S. Department of Health and Human Services 2008 Physical Activity Guidelines for Americans, adults need to do two types of physical activity each week: aerobic and muscle strengthening.
Adults need at least: 2 hours and 30 minutes of moderate-intensity aerobic activity every week or 1 hour and 15 minutes of vigorous-intensity aerobic activity every week. They also need muscle-strengthening activities that work all major muscles groups — legs, hips, back, abdomen, chest, shoulders and arms — 2 or more days a week.
What is a moderate-intensity aerobic activity?
Moderate intensity aerobic activities are those that make you work hard enough to break a sweat and raise your heart rate. (You should be able to talk while exercising, but not sing.)
- Walking fast
- Ballroom and line dancing
- Canoeing
- Water aerobics
- Riding a bike
- Tennis (doubles)
- General gardening (raking, trimming shrubs)
- Sports where you catch and throw (baseball, softball, volleyball)
- Pushing a lawn mower
What is a vigorous-intensity aerobic activity?
Vigorous activities take more effort than moderate activities. (You should only be able to say a few words without stopping to catch your breath while doing these activities.)
- Aerobic dance
- Biking faster than 10 mph
- Fast dancing
- Heavy gardening (digging, hoeing)
- Hiking uphill
- Jumping rope
- Martial arts
- Race walking, jogging, or running
- Sports with a lot of running (basketball, hockey, soccer)
- Swimming fast or swimming laps
- Tennis (singles)
What is a muscle strengthening activity?
There are many ways you can strengthen your muscles, whether at home or in the gym. (Exercises for each muscle group—legs, hips, back, chest, stomach, shoulders, arms—should be repeated 8 to 12 times per session.)
- Lifting weights
- Working with resistance bands
- Doing exercises that use your body weight for resistance (push ups, sit ups)
- Heavy gardening (digging, shoveling)
- Yoga
How do I get it all in?
Pick an activity that’s easy to fit into your life. Do at least 10 minutes of physical activity at a time. Spread your activity throughout the week. Be active at least 3 days a week. Try going for a 10-minute brisk walk, three times a day, 5 days a week. This will give you a total of 2 hours and 30 minutes of moderate-aerobic activity for the week.
How do I get started?
If you haven’t been active lately, increase the duration and intensity of your activity slowly.
Why should I be physically active?
A regular exercise routine can:
- Provide you with overall fitness and well-being.
- Help you manage chronic diseases such as high blood pressure and prevent diseases such as type 2 diabetes, osteoporosis and certain types of cancer.
- Help you manage your weight.
- Help you sleep better.
- Increase your body’s natural ability to perform and respond to daily demands.
- Provide you with the energy and physical resources to better endure and respond to stress and fatigue.
This information comes from the Centers for Disease Control and Prevention, the U.S. Department of Health and Human Services and the National Institutes of Health.