Current Physical Activity Recommendations

How Much Physical Activity Should You Be Getting?

(Guidelines from the Centers for Disease Control and Prevention)

physical activity recommendations

Muscle-Strengthening Activities 

Strengthening activities work all the major muscle groups - legs, hips, back, chest, stomach, shoulders, and arms. These activities include, but are not limited to: lifting weights, push-ups, sit-ups, and working with resistance bands. Don't have weights? Common household items such as bottled water and soup cans can also be used.

Bone-Strengthening Activities

Bone-strengthening activities produce a force on the bones that promotes bone growth and strength. This force is commonly produced by impact with the ground. The good news: bone-strengthening activities can also be aerobic and muscle-strengthening like running, jumping rope, basketball, tennis, and hopscotch.

THE GOOD NEWS!

All physical activity counts towards your total daily count if accumulated in at least 10 minute bouts.

For Example: A 10 minute walk in the morning, 10 minute bike ride or walk around the office in the afternoon, and 10 minutes of playing with your child or friends all count towards 30 minutes of activity required for that day! Also, if weekdays are too busy, you can perform all your physical activity over the weekend as long as you tally 150 minutes for moderate and 75 minutes for vigorous physical activity for that week.

 

Sample week of physical activity for a 55 year old female who meets recommendations:

Day

Moderate Activity

Vigorous Activity

Strength Training

Monday

2x 15 min walks

 

 

Tuesday

 

 

Resistant bands

Wednesday

30 min walk

 

 

Thursday

 

 

 

Friday

25 min gardening

 

Weight lifting

Saturday

60 min bike ride

 

 

Sunday

25 min house chores

 

 

Total per week

150 minutes

0

2 days

 

  

 

Sample week of physical activity for a 23 year old male who meets/exceeds recommendations:

Day

Moderate Activity

Vigorous Activity

Strength Training

Monday

2x 10 min walk to class

 

 

Tuesday

 

45 minutes basketball

CrossFit

Wednesday

 

 

 

Thursday

2x 10 min walk to class

30 min run

 

Friday

 

 

CrossFit

Saturday

 

 

 

Sunday

 

20 min run

 

Total per week

40 minutes

95 minutes

2 days