How much physical activity do adults need?

For Important Health Benefits

• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity 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

• 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)

10 Minutes at a time is fine

150 minutes each week sounds like a lot of tie, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.

Moderate-intensity activities: means you're working hard enough to raise your heart rate and break a sweat.

• Waling fast
• Doing water aerobics
• Riding a bike on level ground or with few hills
• Playing doubles tennis
• Pushing a lawn mower

Vigorous-intensity activity: means you're breathing hard and fast, and your heart rate has gone up quite a bit.

• Jogging or running
• Swimming Laps
• Riding a bike fast or on hills
• Playing singles tennis
• Playing basketball

There are many ways you can strengthen your muscles:

• Lifting weights
• Working with resistance bands
• Doing exercises that use your body weight for resistance (sit ups, push ups)
• Heavy gardening (digging, shoveling)
• Yoga

Give it a try! Help improve your overall health!