How Much To Exercise

"First things first... How much should I exercise?" 

According to the recommendations provided by the U.S. Department of Health and Human Services: 

"For substantial health benefits, adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Adults should also do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits."

We can accept this science-based recommendation as a baseline for the minimum required amount of physical activities for those, who want to lead a healthy lifestyle. But to be able to translate these recommendations into actions, we need to understand:

  • how aerobic activities differ from muscle-strengthening activities;
  • what constitutes an intensity level for physical activity;
  • which intensity levels are optimal for beginners.

 

The Official Physical Activity Guidelines

There are sets of specific recommendations for kids, teenagers, adults, and senior population. Visit The Official Physical Activity Guidelines to learn more.

Direct download link for the 2nd edition of Physical Activity Guidelines.