How much physical activity?
Try to sit less and move more!
How much? All adults should be more physically active. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
30 minutes a day: For substantial health benefits, adults should do at least 150 minutes a week of moderate-intensity aerobic physical activity. That’s 30 minutes per day, 5 days per week. You can break it up during the day, but try to move more every day.
More is better: Spend more time or work more intensely at physical activity and you’ll realize even more health benefits. Aim for 300 minutes of moderate intensity aerobic activity, or 150 minutes of vigorous intensity aerobic activity. The more activity you do, the greater the health benefits.
What else? Adults will also benefit from engaging in muscle strengthening exercises at least two times per week. Weight training or resistance training provides several additional health benefits such as reducing bone loss, fewer falls and increasing metabolism.
Who says? The U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans, second edition issued in 2018. View the Physical Activity Guidelines here. View the 2016 National Physical Activity Plan here.
What’s in it for me? Regular physical activity helps reduce the risk of many chronic diseases and health issues such as Type 2 diabetes, cardio-vascular disease and obesity.