Answer From Edward R. Laskowski, M.D.
For most healthy adults, the Department of Health and Human Services recommends
these exercise guidelines:
Aerobic activity.
Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75
minutes of vigorous aerobic activity a week. You also can get an equal combination
of moderate and vigorous activity. Aim to spread out this exercise over a few days or
more in a week.
For even more health benefits, the guidelines suggest getting 300 minutes a week or
more of moderate aerobic activity. Exercising this much may help with weight loss or
keeping off lost weight. But even small amounts of physical activity can be helpful.
Being active for short periods of time during the day can add up and have health
benefits.
Strength training.
Do strength training exercises for all major muscle groups at least two times a week.
One set of each exercise is enough for health and fitness benefits. Use a weight or
resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Moderate aerobic exercise includes activities such as brisk walking, biking, swimming
and mowing the lawn.
Vigorous aerobic exercise includes activities such as running, swimming laps, heavy
yard work and aerobic dancing.
You can do strength training by using weight machines or weights, your own body
weight, heavy bags or resistance bands. You also can use resistance paddles in the
water or do activities such as rock climbing.
As a general goal, aim for at least 30 minutes of moderate physical activity every day. If
you want to lose weight, keep off lost weight or meet specific fitness goals, you may
need to exercise more.
Cutting down on sitting time is important, too. The more hours you sit each day, the
higher your risk of metabolic problems. Sitting too much can negatively affect your
health and longevity, even if you get the minimum suggested amount of daily physical
activity. And some research has found that people who've lost weight may be more
likely to keep off the lost weight by sitting less during the day.
Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if
you can't fit in one 30-minute walk during the day, try a few five-minute walks instead.
Any activity is better than none at all. What's most important is making regular physical
activity part of your lifestyle.
