Physical Activity – Are You Active Enough?

Do you get enough Physical Activity each day?

Less than half of all adults get the recommended amount of physical activity. Read this to see what the guidelines are and how fit you are. The examples below show the recommended amount of activity adults should do each week.

  • Adults need at least 2 ½ hours (150 minutes) of aerobic physical activity each week. This should be at a moderate level, such as a fast-paced walk and for no less than 10 minutes at a time.
  • Inactive adults have a higher risk for early death, heart disease, stroke, type 2 diabetes, depression, and some cancers.
  • Regular physical activity helps people get and keep a healthy weight.

Even 10 Minutes of Exercise is Great too!

Myth

 I have to do 30 minutes at a time to make any improvements.

Fact:

10 minutes at a time is fine.

We know that 150 minutes of activity each week sounds like a lot, but it’s really not. That’s just 2 hours and 30 minutes, about the same amount of time you might spend watching a movie.

The good news is that you can spread your activity out during the week, so you don’t have to do it all at once. You can even break it up into smaller chunks of time during the day.

It’s really about what works best for you. As long as you’re physically active at a moderate or vigorous effort for at least 10 minutes at a time, you’ll be maintaining or increasing your fitness level.

How can you get the physical activity you need?

You’ll be surprised by the variety of activities you can choose from. To meet the guidelines for aerobic activity, all activity (done at a moderate or vigorous-intensity for at least 10 minutes at a time), counts.

Example 1: Moderate Intensity Activity and Muscle Strengthening Activity

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
30 minute brisk walk
(each day)
walking
Weight training
30 minute brisk walk (each day)
walking
Weight training
Total: 150 minutes moderate-intensity aerobic activity
+ 2 days muscle-strengthening activity

Example 2: Vigorous Intensity Activity and Muscle Strengthening Activity

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
25 minute jog
jogging
25 minute jog
and weight training
jogging
Weight training
25 minute jog
jogging
Total: 75 minutes vigorous-intensity aerobic activity
+ 2 days muscle-strengthening activity

Example 3: Mix of Moderate & Vigorous Intensity Activity and Muscle Strengthening Activity

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
30 minute brisk walk
physical activity - walking
15 minute jog
physical activity - jogging
Weight training
See
Sunday’s Walk
walking
Weight training
15 minute jog
jogging
See Sunday’s Walk
walking
Total: The equivalent of 150 minutes of moderate-intensity aerobic activity
+ 2 days muscle-strengthening activity

When to Check With Your Doctor

Activity that requires moderate effort is normally safe for most people; but if you have a chronic health condition such as heart disease, arthritis, diabetes or other symptoms, be sure to talk with your doctor. Also, if you haven’t been active in awhile you’ll want to check with your doctor about the type and amount of physical activity that is right for you.

Feature image courtesy photos-public-domain.com

Author: Joan E Wilder

We provide information and motivation focused on the importance of physical activity to our quality of life. It is our hope to help people invest in themselves by staying active throughout their lives. It's that important.

One thought

  1. Hi Gary, Are you commenting from the email you receive? The comment comes out terribly on the site – not all characters are ‘seen’… Let me know if you are available next week for me to stop by so I can see what’s going on… thanks again for all your help!

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