How much exercise do you need to stay healthy?
The Physical Activity Guidelines recommend that adults do:
At least 150 minutes a week of moderate-intensity aerobic activity like:
- Brisk walking (2.5 mph or faster)
- Doubles tennis
- Bicycling slower than 10 mph on level terrain
- Active forms of yoga (like vinyasa or power yoga)
- Ballroom dancing
- Water aerobics
OR
75 minutes a week of vigorous-intensity aerobic activity like:
- Jogging or running
- Singles tennis
- Bicycling 10 mph or faster
- Hiking uphill or with a heavy backpack
- High-intensity interval training
AND
Twice a week: activities that strengthen the legs, hips, back, abs, chest, shoulders, and arms:
- Stair climbing
- Weight lifting
- Body-weight exercises (lunges, pushups, crunches, etc.)
- Water aerobics
- Pilates
- Yoga (like vinyasa or power yoga)
- Resistance exercises with elastic bands
