The weekly activity requirements for adults generally recommend a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, alongside muscle-strengthening activities on two or more days per week. These guidelines are designed to promote overall health, reduce the risk of chronic diseases, and improve mental well-being.
Aerobic Activity
To meet the aerobic component of the weekly activity requirements, adults can engage in various forms of exercise, including:
-
Moderate-Intensity Activities (e.g., 150 minutes total per week):
- Brisk walking
- Dancing
- Gardening
- Cycling on level ground
- Water aerobics
- Doubles tennis
- Hiking
To gauge whether an activity is moderate intensity, you should be able to talk but not sing during the activity.
-
Vigorous-Intensity Activities (e.g., 75 minutes total per week):
- Running or jogging
- Swimming laps
- Cycling at a fast pace or uphill
- Aerobic dancing
- Hiking uphill
- Team sports (e.g., soccer, basketball)
During vigorous activities, talking becomes challenging, and you may be slightly out of breath.
Muscle-Strengthening Activities
To satisfy the muscle-strengthening requirements, adults should perform exercises targeting all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days each week. Here are some activities to consider:
- Weight lifting or resistance training using free weights, machines, or resistance bands
- Bodyweight exercises (e.g., push-ups, squats, lunges)
- Pilates or yoga, which can help build core strength and flexibility
- Climbing stairs or performing exercises using your body weight, such as planks or burpees
Flexibility and Balance
While flexibility and balance are not explicitly required, incorporating activities that promote these areas can be beneficial, especially for older adults. Consider adding:
- Stretching exercises post-workout or during dedicated sessions
- Yoga or tai chi for balance and coordination
- Dynamic stretching or mobility exercises to enhance flexibility
Tips for Meeting Activity Requirements
- Break It Up: Sessions can be spread throughout the week. For instance, aim for at least 30 minutes of activity on most days.
- Find Activities You Enjoy: Whether it’s a group class, outdoor sports, or home workouts, enjoyable activities keep you motivated.
- Include Daily Activities: Incorporate more movement into your day, such as taking the stairs, walking during lunch breaks, or playing with children or pets.
By combining various activities and aiming for consistency, adults can easily meet the recommended weekly activity requirements and reap the associated health benefits.
1 answer