How Much Physical Activity Do Adults Need?

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How Much Physical Activity Do Adults Need?

Physical activity is important for people of all ages, but it is especially important for adults. 

Adults need to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. They should also do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week.

Moderate-Intensity Aerobic Activity

Moderate-intensity aerobic activity is any activity that gets your heart rate up and makes you breathe harder than usual. Examples of moderate-intensity aerobic activity include brisk walking, swimming, biking, and dancing.

Vigorous-Intensity Aerobic Activity

Vigorous-intensity aerobic activity is any activity that gets your heart rate up very high and makes you breathe very hard. Examples of vigorous-intensity aerobic activity include running, sprinting, and jumping rope.

Muscle-Strengthening Activities

Muscle-strengthening activities help to build muscle and improve strength. Examples of muscle-strengthening activities include lifting weights, using resistance bands, and doing push-ups and sit-ups.

Benefits of Physical Activity

There are many benefits to physical activity, including:

  • Weight loss or maintenance
  • Reduced risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer
  • Improved mood and mental health
  • Increased energy levels
  • Stronger bones and muscles
  • Better balance and coordination
  • Reduced risk of falls
  • Improved sleep quality
  • Increased life expectancy

Tips for Getting Started

If you are not used to being active, start slowly and gradually increase the amount of time you spend being active each week. It is also important to find activities that you enjoy, so that you are more likely to stick with them.

Here are some tips for getting started with physical activity:

  • Find an activity that you enjoy.
  • Set realistic goals.
  • Start slowly and gradually increase the amount of time you spend being active each week.
  • Find a workout buddy.
  • Make physical activity a part of your routine.
  • Don't give up! It takes time to develop a habit of physical activity.

Conclusion

Physical activity is important for people of all ages, but it is especially important for adults. Adults need to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. 

They should also do muscle-strengthening activities that work all major muscle groups on two or more days a week. There are many benefits to physical activity, including weight loss or maintenance, reduced risk of chronic diseases, improved mood and mental health, increased energy levels, stronger bones and muscles, better balance and coordination, reduced risk of falls, improved sleep quality, and increased life expectancy. 

If you are not used to being active, start slowly and gradually increase the amount of time you spend being active each week. It is also important to find activities that you enjoy, so that you are more likely to stick with them.

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