How much exercise do you need?

A Simple Guide to Building a Complete Week of Activity

WHAT DOES MODERATE INTENSITY FEEL LIKE?

Moderate activity noticeably raises your heart rate and breathing.
A practical “talk test” is that you can talk, but you are working hard
enough that singing would be difficult.

Brisk walking
Recreational cycling
Water aerobics
Active dancing
Many forms of continuous yard or ranch work

WHAT DOES VIGOROUS INTENSITY FEEL LIKE?

Vigorous activity produces a larger increase in breathing and heart
rate. You may only be able to say a few words before needing another
breath.

YOU DO NOT HAVE TO DO IT ALL AT ONCE

Your weekly aerobic activity can be divided across the week. Some
activity is better than none, and benefits begin before you reach the
full weekly target.

A practical goal is to create a weekly pattern you can repeat, not to
have one heroic workout followed by several inactive days.

A complete exercise program is more than counting steps or going for an occasional workout. It includes aerobic activity, strength—and, as we get older, balance.

THE WEEKLY MINIMUM FOR ADULTS

Aerobic activity: At least 150 minutes per week of moderate-intensity activity, OR 75 minutes of vigorous activity, OR an equivalent combination.
Strength training: At least 2 days per week, working all major muscle groups.

FOR ADULTS 65 AND OLDER

The aerobic and strength recommendations remain, and balance-improving activity is also recommended. If health conditions or physical abilities make the full recommendation difficult, be as active as your abilities and conditions allow.

At least 150 minutes moderate aerobic activity—or 75 minutes vigorous—or a combination.
At least 2 days of muscle-strengthening activity.
Regular activities that improve balance.

A COMPLETE WEEK HAS MORE THAN CARDIO

Walking is excellent aerobic activity, but walking alone does not fully replace progressive strength training. Likewise, lifting weights does not replace the cardiovascular benefits of aerobic exercise.

The most complete program combines aerobic fitness, muscular strength and—especially as we age—balance and functional movement.

THE BOTTOM LINE

Think in weeks, not individual workouts: move regularly, accumulate enough aerobic activity, strengthen your major muscle groups at least twice each week, and keep challenging balance and movement quality as you age.

RELIABLE RESOURCES

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