How much physical activity do adults need to do to stay healthy?
To stay healthy or improve health, adults need to do two types of physical activity each week: aerobic and strength exercises.
To stay healthy, adults should try to be active daily and should do:
- At least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
- 75 minutes of vigorous aerobic activity, such as running or a game of racquetball every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
- A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
A good rule is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.
By the way … a training program that’s been around for 2,000 years (must be good) is martial arts. Martial arts training combines flexibility, aerobic training and strength training. 2 – 3 classes a week will provide a moderate workout for beginners and a vigorous workout for intermediate and advanced students. But there are even more bonuses … you will be part of a great supportive community and have the added benefits of learning self-defense.
