HEALTH CARE
How Much Physical Activity
Do Adults Need?
P
hysical activity is anything that ty (i.e., jogging or running) every out during the week, but you can
gets your body moving. Accord- week and break it up into smaller chunks of time
ing to the 2008 Physical Activity square6 muscle-strengthening activities on during the day. As long as you’re
Guidelines for Americans, you need to 2 or more days a week that work all doing your activity at a moderate or
do two types of physical activity each major muscle groups (legs, hips, vigorous effort for at least 10 minutes
week to improve your health–aerobic back, abdomen, chest, shoulders, at a time.
and muscle-strengthening. and arms). Give it a try
or Try going for a 10-minute brisk
Adults need at least: square6 An equivalent mix of moderate- walk, 3 times a day, 5 days a week.
square6 2 hours and 30 minutes (150 min- and vigorous-intensity aerobic This will give you a total of 150 min-
utes) of moderate-intensity aerobic activity and utes of moderate-intensity activity.
activity (i.e., brisk walking) every square6 muscle-strengthening activities on
week and 2 or more days a week that work all For Even Greater Health
square6 muscle-strengthening activities on major muscle groups (legs, hips, Benefits
2 or more days a week that work all back, abdomen, chest, shoulders, Adults should increase their
major muscle groups (legs, hips, and arms). activity to:
back, abdomen, chest, shoulders, square6 10 minutes at a time is fine square6 5 hours (300 minutes) each week of
and arms). We know 150 minutes each week moderate-intensity aerobic activity
or sounds like a lot of time, but you and
square6 1 hour and 15 minutes (75 minutes) don’t have to do it all at once. Not square6 muscle-strengthening activities on
of vigorous-intensity aerobic activi- only is it best to spread your activity 2 or more days a week that work all
major muscle groups (legs, hips,
back, abdomen, chest, shoulders,
and arms).
or
square6 2 hours and 30 minutes (150 min-
utes) each week of vigrous-intensi-
ty aerobic activity and
square6 muscle-strengthening activities on
2 or more days a week that work all
major muscle groups (legs, hips,
back, abdomen, chest, shoulders,
and arms).
or
square6 An equivalent mix of moderate-
and vigorous-intensity aerobic
activity and
square6 muscle-strengthening activities on
2 or more days a week that work all
major muscle groups (legs, hips,
back, abdomen, chest, shoulders,
and arms).
More time equals more health
benefits
If you go beyond 300 minutes a
46 PROFESSIONAL WOMAN’S MAGAZINE www.professionalwomanmag.com
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68