How much should an adult exercise each week? For someone who does not regularly exercise, any amount seems like too much. The Centers for Disease Control and Prevention recommend the minimum requirements (as listed below) and suggests that “10 minutes at a time is fine.” The key is to participate in activities that you like so exercise can be enjoyable.
Adults (age 18-64)
150 minutes of moderate intensity aerobic activity (working hard enough to raise your heart rate and break a sweat). Examples include:
- Brisk walking
- Riding a bike on flat terrain or small hills
- Water aerobics
- Playing doubles tennis
- Pushing a lawnmower
PLUS-Muscle strengthening activities that involves all major muscle groups (legs, hips, back, abdomen, arms, chest, shoulders) for 2 or more days per week.
OR
75 minutes of vigorous intensity aerobic activity (breathing hard and fast and heart rate has increased quite a bit). Examples include:
- Jogging or running
- Swimming laps
- Riding a bike fast or on hills
- Playing tennis
- Playing basketball
PLUS-Muscle strengthening activities that involves all major muscle groups (legs, hips, back, abdomen, arms, chest, shoulders) for 2 or more days per week.
OR
An equivalent mix of moderate and vigorous intensity aerobic activity plus muscle-strengthening activities as recommended above.
For even greater benefits (overall health, weight loss, etc.), exercise time should be increased to 300 minutes (moderate intensity aerobic activity), 150 minutes (vigorous intensity aerobic activity), or a combination of the two aerobic activity types, each combined with muscle-strengthening activities at least 2 days per week.
