According to the Health and Human Services the average adult should get around 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity a week, or a combination of both. Strength training should be done for all major muscle groups at least two times a week. When strength training you are aiming for a weight or resistance level heavy enough to tire your muscles out after about 12-15 reps.
A general goal to aim for is about 30 minutes of moderate physical activity every day. To help increase your physical activity level, try reducing your sitting time. The more hours you sit each day the higher risk you are for metabolic problems.
Making regular physical activity part of your lifestyle is very important. Even if the general goal is 30 minutes of physical activity a day, it does not mean you have to complete the activity within a whole 30 minutes. You can take 3 ten minute walks throughout the day to help you stay active instead of just one 30 minute walk.
Some simple moderate aerobic exercises you can do to help yourself stay physically active include:
- Brisk walking
- Swimming
- Mowing the lawn
Vigorous aerobic exercises you can do include:
- Running
- Aerobic dancing
Strength training can include:
- Weight machines
- Your own body weight
- Adding resistance
- Or even activities such as rock climbing.
Any physical activity is better than no physical activity. Get up and move today! Take a walk, run, hike, or jog. Get moving!
