The U.S. Department of Health and Human Resources has written a pamphlet for their recommendations for physical activity. Here is my quick and easy interpretation of their recommendations:
Key Guidelines for Adults
- All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
- For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
- For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
- Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
- Walking intensly
- Water aerobics
- Bicycling slower than 10mph
- Tennis
- Ballroom Dancing
- General Gardening
- Racewalking, jogging, or running
- Swimming laps
- Tennis
- Aerobic Dancing
- Bicycling 10mph or faster
- Jumping rope
- Heavy gardening
- Hiking uphill or with a heavy backpack
Enjoy :)
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