Staying active is a core component of overall health for adults, especially those between the ages of 19 and 64. According to the Physical Activity Guidelines for Americans, adults in this age group should focus on both aerobic and muscle-strengthening activities to support cardiovascular health, strengthen muscles, and improve endurance.
Weekly Aerobic Exercise Recommendations
To maintain health, adults should aim for one of the following each week:
- 150–300 minutes of moderate-intensity aerobic exercise like brisk walking, cycling at a comfortable pace, or even dancing.
- 75–150 minutes of vigorous-intensity aerobic activity such as running, fast cycling, or high-intensity interval training (HIIT).
For those just starting out, it’s okay to gradually build up to these recommendations. Even small amounts of physical activity can help you get closer to your fitness goals and improve your well-being.
Adding Muscle-Strengthening Exercises
Muscle-strengthening activities are recommended on two or more days per week. These can include activities such as weightlifting, bodyweight exercises (like push-ups or squats), and resistance band workouts. These exercises help to build muscle strength, increase bone density, and support metabolic health.
Moving More, Sitting Less
A core principle in the guidelines is to reduce sedentary time. Regular movement, even for short periods, helps counter the health effects of sitting too long. Incorporating small bouts of activity—such as taking short walks, stretching, or performing light exercises throughout the day—can make a difference.
Tips for Meeting Your Goals
For those who find these targets challenging, remember that every bit counts. Here are some ways to gradually increase your physical activity:
- Break it down: Aim for shorter, 10-minute sessions of activity throughout the day if longer workouts feel overwhelming.
- Incorporate active transportation: Walk or bike for part of your commute, if possible.
- Make it social: Join a class or get a workout buddy to keep you motivated.
- Use reminders: Set an alarm to get up and move every hour to break up sedentary time.
By following these guidelines, you’ll be taking meaningful steps toward improving your health, fitness, and quality of life.
