Physical Activity is something that people of all ages should engage in. Physical activity does not only make you feel better but it makes you function better, sleep better, and reduces the risk of a large number of chronic diseases.
The Physical Activity Guidelines for Americans, second edition, has laid out exactly how much physical activity is needed for children, adolescents, adults, and older adults. It is a great resource for understanding the benefits of physical activity, the various types of physical activity, and how much physical activity is needed to reap health benefits.
Children and Adolescents ages 6-17:
- 60 minutes of moderate-vigorous physical activity daily and should include:
- Aerobic
- Muscle-strengthening
- Bone-strengthening
Adults:
- 150 minutes minimum a week for substantial benefits including decreased chance of stroke, coronary heart disease, hypertension, type 2 diabetes, Alzheimer’s disease, anxiety, depression, and some cancers.
- 300 minutes a week for extensive health benefits which include
Women During Pregnancy and the Postpartum Period:
- 150 minutes (2 hours and 30 minutes)
- moderate-intensity aerobic activity spread out throughout the week
Adults With Chronic Health Conditions and Adults With Disabilities:
- 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
- muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week
What is Aerobic Exercise?
Aerobic exercise includes; walking, jogging, biking, dancing, swimming, and boxing among others
Adapted from: https://health.gov/paguidelines/second-edition/pdf/PAG_ExecutiveSummary.pdf
POW IU 