Physical Activity for Adults
Physical activity along with adequate nutrition is vital for overall health and well-being in adults of all ages!
Physical Activity Guidelines for Adults
- 150 - 300 minutes of moderate-intensity activity per week
- Or participate in vigorous exercise for 75 -150 minutes per week
- At least 2 days per week should cater to muscle-strengthening activities (lifting weights, resistance bands, push-ups, sit-ups, squats, etc.)
- Older Adults: multi-component physical activity is important (aerobic, muscle-strengthening, & balance exercises)
- Pregnant/Postpartum: 150 mins of physical activity per week - consult healthcare provider to determine safety of exercise depending on abilities/condition
Nutrition & physical activity go hand-in-hand!
- The combination of healthy eating and exercise is essential for optimal physical and mental health
- You can maximize the health benefits when you combine proper nutrition and physical activity
Can reduce the risk of:
- Heart Disease
- High Blood Pressure
- Heart Attack & Stroke
- Type 2 Diabetes
- Obesity
- Anxiety & Depression
- Stress
Can increase & improve:
- Energy levels
- Muscle & Bone Strength
- Memory & Concentration
- Sleep Quality
- Immunity
- Self-Esteem
- Did you know? Two minutes of moderate-intensity activity counts the same as 1 minute of vigorous-intensity activity
Low-Intensity Activity
Physical activity that is low impact, performed at a steady pace for ~30-60 mins & does not affect breathing rate
- Walking (slow pace)
- Cooking
- Dusting
- Fishing
- Folding laundry
- Stretching
Moderate-Intensity Activity
Physical activity in which your heart rate is ~50% higher than when at rest; and you are still able to talk, but not sing
- Brisk walking
- Bicycling <10 mph
- Yoga
- Water aerobics
- Yard work: raking, shoveling, etc.
- House work: cleaning garage, washing floors & windows, etc.
Vigorous-Intensity Activity
Physical activity in which you reach ~70-85% of max. heart rate; only able to speak a few words between breaths
- Walking >5 mph, jogging, or running
- Bicycling > 10 mph
- High impact dancing: zumba, salsa, tango, etc.
- Jumping rope
- Competitive sports
- Swimming laps
