The U.S. Physical Activity Guidelines: How Much Exercise Do You Really Need?

 Activity Guidelines: How Much Exercise Do You Really Need?

The United States Physical Activity Guidelines Advisory Committee recently updated its recommendations on the amount of physical activity that adults need to stay healthy. While the old guidelines called for 150 minutes of moderate to vigorous physical activity each week, the new guidelines recommend that adults should aim to accumulate at least 200 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, as well as muscle-strengthening activities at least two days per week. But what does this mean in terms of actual exercise? How can you use these new guidelines to make sure you’re making the most out of your workouts?

 The U.S. Physical Activity Guidelines: How Much Exercise Do You Really Need?

•  What are the Physical Activity Guidelines?
• Reducing your risk of health problems with regular exercise
• Recommended number of hours per week of aerobic activity
• Recommended number of days per week of muscle-strengthening activities
• Daily recommended minimum amount of physical activity
• The bottom line on what constitutes regular exercise

 The U.S. Physical Activity Guidelines: How Much Exercise Do You Really Need?

What are the Physical Activity Guidelines?

The Physical Activity Guidelines for Americans recommend at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity per week—or at least 75 minutes (1 hour and 15 minutes) per week of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. To help you achieve these goals, avoid inactivity; get regular exercise; include activities that strengthen muscle, bone, or joints; avoid prolonged periods of inactivity, and do not begin to exercise until you have made a full recovery from any illnesses or injuries.

Reducing your risk of health problems with regular exercise

For almost every health problem, from diabetes to cancer to heart disease, a regular exercise routine can improve your prognosis in some way. However, as with any medicine, you have to make sure you’re using it properly. The same goes for exercise and fitness; while there are plenty of health benefits that come with consistent physical activity, doing too much (or too little) could reduce or negate these positive effects on your body and mind. This is one reason why guidelines exist—to help you reach your goals without having an adverse reaction. Here’s what you need to know about following them.

Recommended number of hours per week of aerobic activity

aerobic activity helps your heart stay healthy, so it's important to get at least 150 minutes of moderate-intensity aerobic activity each week or 75 minutes of vigorous-intensity aerobic activity each week. Moderate aerobic activity, which means a pace that keeps you from getting out of breath, can be as simple as a brisk walk. Vigorous aerobic activity includes activities such as running or swimming laps. For even more health benefits, you can do additional types of physical activity (called resistance or muscle-strengthening activities) that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least twice a week.

Recommended number of days per week of muscle-strengthening activities

Two days a week of resistance training or weightlifting can help you lose fat and increase your metabolism. Try full-body exercises such as pushups, squats, lunges, bench presses, triceps dips, and bicep curls—four sets of eight to 12 repetitions is a good start. If you’re new to weightlifting and aren’t seeing results in two weeks, consider consulting a professional trainer who can make sure you have proper form when lifting weights. Aim for slow and steady progress over time with these activities; otherwise, you may strain your muscles instead of building them up to increase strength. Check out these great arm workouts for women!

Daily recommended minimum amount of physical activity

Adults should aim for at least 150 minutes a week of moderate-intensity aerobic activity such as walking or 65 minutes a week of vigorous-intensity aerobic activity, or an equivalent combination of moderate and vigorous activities. The guidelines also suggest muscle-strengthening activities at least twice a week involving major muscle groups on two or more days per week to help maintain strong bones, muscles, and joints; plus flexibility exercises to help prevent injury and improve mobility and balance on two or more days per week. Additional health benefits may be gained by engaging in physical activity beyond these amounts - even as little as 3 extra minutes per day – which brings us to our next trip!

The bottom line on what constitutes regular exercise

Over time, regular physical activity is critical to staying healthy and building up your heart, lungs, and muscles. And one of the best things about exercise is that it doesn't require a gym membership or special equipment—just a pair of sneakers can do. According to these recommendations, which are based on peer-reviewed science, adults should aim for at least 21⁄2 hours per week of moderate-intensity aerobic physical activity such as brisk walking; or 1 hour and 15 minutes per week of vigorous-intensity aerobic physical activity such as jogging or swimming laps; plus muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week—or some combination of these amounts.

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