The amount of physical activity that an adult should get each day depends on if you want to reduce the risk of chronic disease, lose weight, or maintain weight loss. Physical activity recommendations based on the Dietary Guidelines for Americans are:
• To reduce the risk of chronic disease, participate in at least 30 minutes of moderate-intensity physical activity most days of the week.
• To help manage body weight and prevent gradual weight gain, participate in 60 minutes of moderate- to vigorous-intensity physical activity on most days of the week while not eating too many calories.
• To maintain weight loss, participate in at least 60 to 90 minutes of moderate-intensity physical activity each day while not eating too many calories. Some people may need to consult with a healthcare provider before participating in this level of activity.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat yet still carry on a conversation. Some examples of a moderate-intensity physical activity include hiking, yard work, dancing, golfing, walking, weightlifting, and stretching.
Vigorous-intensity physical activity is more challenging than moderate-intensity physical activity. When participating in vigorous-intensity physical activity, it will be difficult to carry on a conversation. Some examples of vigorous-intensity physical activity include running, swimming, aerobics, and basketball.
Research has shown that moderate-intensity physical activity can be accumulated throughout the day. If your schedule is busy, think about doing three to four 10-minute sessions throughout the day. To help make sure you get enough physical activity each day, plan your exercise time into your daily schedule. Pick physical activities that you enjoy, and think about making physical activity a family affair.
