Exercise Recommendations

The recommended weekly doses of exercise for healthy adults:

  • 150 minutes (2.5 hours) of Moderate Physical Activity (aerobic)
    • Walking
    • Light jog
    • Light bike
    • Light elliptical
    • Sports
  • 75 minutes (1.25 hours) of Vigorous Physical Activity (aerobic)
    • Fast jog/ run
    • Biking/ Spin class
    • Stairmaster
    • Elliptical
    • Sports
  • Resistance/ Strength Training 2-3 times
    • Lifting weights
    • Body weight exercises
    • Certain group exercise classes
    • Make sure to allow 48-72 hours (2-3 days) recovery in between strength training workouts
  • Stretching/ Flexibility exercises as many days as possible
    • Stretching
    • Yoga
    • Pilates

These are general guidelines for the American population. This is just a minimum recommendation in order to receive health benefits from exercise and reduce risk for various chronic diseases and improve your quality of life. For more tips of exercise and how to stay active, visit www.getupanddosomething.org !

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