Breaking it Down: Exercise Guidelines for Adults

Time to pump up your heart rate! Find out the difference between moderate and vigorous activity.

We all know that exercise is good for you, but do you know what constitutes healthy physical activity? Check out a few of the guidelines below to see if your workout makes the grade. Always check with your physican before starting any exercise program.

For Overall Health Benefits

  • 150 minutes of moderate-intensity aerobic activity a week (about 20 minutes a day), 75 minutes of vigorous-intensity aerobic activity (about 10 minutes a day), or a combination of both.
  • Muscle-strengthening activities twice a week.

For Extra Health Benefits

  • 300 minutes of moderate-intensity aerobic activity a week (about 45 minutes a day), 150 minutes of vigorous-intensity aerobic activity (20 minutes a day), or a combination of both.
  • Muscle-strengthening activities twice a week.

What Counts as Activity

  • Moderate-intensity activity requires moderate effort. You’ll sweat and have a faster heart beat than usual, but you can still carry on a conversation. Examples include walking fast, water aerobics, riding a bike with little to no hills, doubles tennis and mowing the lawn.
  • Vigorous-intensity activity means you’re working hard enough to substantially raise your heart rate and leave you out of breath. Jogging, running, swimming laps, hilly bike rides, and basketball are all examples of vigorous exercise.

Ready to get a move on? Don’t forget to check out the health club discount program, and connect your fitness tracker to track your progress!


Source
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