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Physical Activity



How much physical activity should I be getting?

According to The Centers for Disease Control and Prevention (CDC) the guidelines are as follows:


Children and Adolescentsƒ

Children and adolescents ages 6 through 17 years should do 60 minutes or more of moderate-to-vigorous physical activity daily:

- Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous- intensity physical activity on at least 3 days a week.

- Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.

- Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.


Adultsƒ  

- Aerobic: For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.ƒ  Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.ƒ  

- Strengthening: Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.


Older Adults

The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults:ƒ  

- Balance: As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle- strengthening activities.ƒ  

Older adults should determine their level of effort for physical activity relative to their level of fitness.ƒ  Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.ƒ  When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.


What is considered Moderate-intensity aerobic activity?

Is it moderate or vigorous? Use the “talk test” to find out.

When you’re being active, just try talking:

• If you’re breathing hard but can still have a conversation easily, it’s moderate- intensity activity

• If you can only say a few words before you have to take a breath, it’s vigorous- intensity activity



Benefits to Physical Activity:

Physical activity impacts so many areas of our health and well-being, including: brain health, weight management, reducing disease, strengthening your bones and muscles, and improving your ability to do everyday activities. Here's list from