If you’re like many Americans, you’ve made a New Year resolution that includes something about exercise and losing weight. Perhaps you’ve decided that 2019 is the year that you’ll get in shape once and for all. To help you with this endeavor, here are guidelines from the Department of Health and Human Services as to how much exercise you should be getting:
For adults:
- Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
Moderate exercise intensity
Moderate activity feels somewhat hard. Here are signs that your exercise intensity is at this level:
- Your breathing quickens, but you’re not out of breath.
- You develop a light sweat after about 10 minutes of activity.
- You can carry on a conversation, but you can’t sing.
Vigorous exercise intensity
Vigorous activity feels challenging. Here are signs that your exercise intensity is at a vigorous level:
- Your breathing is deep and rapid.
- You develop a sweat after only a few minutes of activity.
- You can’t say more than a few words without pausing for breath.
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
For older adults:
The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults:
- As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.
- Older adults should determine their level of effort for physical activity relative to their level of fitness.
- Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
- When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
Note: If it’s been awhile since you’ve exercised and/or you have health issues or concerns, it’s a good idea to talk to your doctor before starting a new exercise routine. Information about exercise recommendations for preschool-aged children, children and adolescents, women during pregnancy and the postpartum period, adults with chronic health conditions and adults with disabilities, and safe physical activity can be found at the Department of Health and Human Services website (url provided below).
Source: https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html
