What amount of physical activity do I need?

Effective Weight-loss

Healthy adults should follow these exercise guidelines recommended by the Department of Health and Human Services:

Physical activity that uses the oxygen in the air. Make sure to do 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week; you can also combine moderate and vigorous activity. This exercise should be spread out over the course of one week. Exercise will prove to be even more beneficial with a greater amount of exercise. It’s important to stay active, even if it’s just a little bit. A health benefit can be gained by being active during the day for short periods.

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Train your muscles to become stronger.

Make sure you strength train the major muscle groups at least twice per week. You should do a single set of each exercise, using weights or resistance levels that make your muscles tired after about 12 to 15 repetitions.
Activities like walking briskly, swimming, and mowing the lawn are considered moderate aerobic exercise. Exercises such as aerobic dancing and running constitute vigorous aerobic exercise. Exercises such as weight lifting, resistance tubing in the pool, and rock climbing can all be used as strength training.

Aim to perform moderate physical activity for at least 30 minutes per day. Weight loss, maintaining weight loss, and achieving fitness goals may require more exercise. Looking for a higher goal? Exercise for 300 minutes a week or more can give you greater health benefits.

The importance of reducing sitting time cannot be understated. Having metabolic problems increases the more sitting you do each day.

 If you get the recommended amount of physical activity each day, sitting too much can negatively impact your health and longevity.

Do you lack the time to devote to lengthy projects? Getting moving even for a short time can be beneficial. Take a few 5-minute walks instead of a 30-minute walk if you cannot fit it in during the day. There are no bad activities, only bad ones. A lifestyle that includes regular physical activity is the most important thing.

 

Information reviewed by Sarah Siddique ACE Certified Fitness Nutrition Specialist, Certified Personal Trainer

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