Department of Health and Human Services and U.S.
Physical activity for a healthy weight.
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2011 compendium of physical activities: A second update of codes and MET values. Physical Activity Guidelines for Americans.If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Strength training can include use of weight machines, your own body weight, resistance tubing or activities such as rock climbing.Īs a general goal, aim for at least 30 minutes of physical activity every day. Vigorous aerobic exercise includes activities such as running and aerobic dancing. Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn.
Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Do strength training exercises for all major muscle groups at least two times a week. Being active for short periods of time throughout the day can add up to provide health benefit. But even small amounts of physical activity are helpful. Greater amounts of exercise will provide even greater health benefit.
The guidelines suggest that you spread out this exercise during the course of a week. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Department of Health and Human Services recommends these exercise guidelines:
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