All guidelines are from 2018 Recommendations for Physical Activity for Americans
For ALL ADULTS:
1. Move more. Sit less.
“Adults should move more and sit less throughout the day. 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. “
2. Aerobic activity
For substantial health benefits, adults should :
- do moderate- intensity aerobic activity at least 150 minutes to 300 minutes (2 ½ tp 5 hours
- or Vigorous-intensity aerobic physical activity for 75-150 minutes (1 ¼ hours to 2 ½ hours)
- 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.”
Examples of aerobic activity: Housework, yard work, walking, jogging, running, dancing, swimming, racquet sports. There is no minimum duration of an aerobic activity for it to count toward your daily total. The old recommendations were that only chunks of time in 10 min increments counted. We now know it all counts!
New research resulted in this recommendation becoming a little easier to reach. Under the 2008 guidelines, cardio needed to be accumulated in stretches of at least 10 minutes at a time to count toward the weekly recommendations. Since then, science has shown that the it’s the total number of minutes of exercise that affects health outcomes and that they don’t have to occur in bouts of 10 minutes to have a positive effect on your health. Under this new understanding, climbing a flight of stairs, walking from a parking space further away from the store, and other short exercise bursts contribute to your health.
3. Muscle-strengthening activities
“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.”
Examples of muscle-strengthening exercise: bodyweight exercises such as squats or push-ups, exercises using resistance bands, dumbbells, barbells, or machines
Note: If you have a chronic condition, you may need to ADJUST some of the recommendations:
If in consultation with your health care provider you find you do need to adjust the recommendations, remember:
Do your best. Focus on what you CAN do!
“When older adults [or adults with chronic conditions] 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. p.68 “Avoid an inactive lifestyle!” p. 76
To see full 2018 Physical Activity recommendations, click here. (p.4)
Are you an older adult ? Click to see additional recommendations for older Americans, modifications for older adults and adults with a chronic conditions and to start Step 1 of the I-SSEE self-coaching method to help you achieve your goals.
Pregnant? Click to learn about modifications of the guidelines for you and to start Step 1 of the I-SSEE self-coaching method tailored to you.
All other adults can start here to use the power of the I-SSEE self-coaching method to make the fitness changes you choose!
