How Much Physical Activity is Needed?

Physical activity is anything that keeps your body in motion. Per the current Physical Activity Guidelines for Americans, adults need 150 minutes of moderate-intensity activity and 2 days of strengthening activity weekly.

Move More and Sit Less

Keep your body in motion. Adults who move more and sit less are more likely to gain health benefits.

What are the Recommended Levels For Health Benefits

• 150 min / week; maintain and improve health
• 150-250min / week; prevention of weight gain
• 225-420 min / week; promote clinically significant weight loss
• 200-300 min / week; prevention of weight regain after weight loss

Examples

Moderate-intensity aerobic activity (such as brisk walking) for 150 minutes every week (for example, 30 minutes a day, 5 days a week)

plus

Muscle-strengthening activities, 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Or

Vigorous-intensity aerobic activity (such as jogging or running) for 75 minutes (1 hour and 15 minutes) every week

Plus

Muscle-strengthening activities, 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Aerobic activity or “cardio” gets you breathing harder and your heart beating faster.

Examples of Moderate-intensity aerobic physical activity (you can talk but not sing):

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

Examples of Vigorous-intensity aerobic activity (you cannot talk or sing):

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

Muscle Strengthening activities works all your major muscle groups

Examples of ways you can strengthen your muscles are the following;

• Some forms of yoga
• Core Body Strength
• Lifting weights
• Working with resistance bands
• Doing exercises that use your body weight for resistance (e.g., push-ups, sit-ups)
• Heavy gardening (e.g., digging, shoveling)