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How Much Physical Activity do You Need?

Hello << Test First Name >>To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and strength exercises. How much physical activity you need to do each week depends on your age.
  • at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
OR
  • 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
OR
  • A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
A rule of thumb is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity. One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week. All adults should also break up long periods of sitting with light activity. Find out why sitting is bad for your health. What classes as Aerobic exercise:
  • walking fast
  • water aerobics
  • riding a bike
  • doubles tennis
  • pushing a lawn mower
  • hiking
  • skateboarding
  • rollerblading
  • swimming
  • jogging