Adults should increase their activity to:
5 hours or (300 minutes) of moderate-intensity aerobic activity AND muscle strengthening activities on 2 or more days that work all major muscles (your legs, hips, back, abdomen, chest, shoulders, and arms)
2 hours and 30 minutes each week of vigorous-intensity aerobic activity AND muscle-strengthening activities for all major muscles (see list above!)
A mix of moderate and vigorous intensity aerobic activity with muscle strength training!
THAT’S A LOT!
It is, but it’s easy to work up to that amount. You don’t have to do all 5 hours all at once. You can break it up in smaller parts throughout your day and week. 15 minutes in the morning, 15 minutes in the afternoon, and 15 minutes in the evening all add up!
There may be some things you do during the day that you didn’t know where moderate activity. Here’s the CDC’s definition:
“Moderate-intensity aerobic activity means you’re working hard enough to raise your heart rate and break a sweat. One way to tell is that you’ll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
- Walking fast
- Doing water aerobics
- Riding a bike on level ground or with few hills
- Playing doubles tennis
- Pushing a lawn mower”