You’ve heard about the importance of physical activity and how it benefits both your mental and physical health. But finding the time to incorporate exercise into daily life can be hard as an adult. So, how much physical activity should you get each week?
Any amount of physical activity is a good thing – so that’s where you should start. But the recommended amount that you should work toward depends on your age, current physical health and other factors.
Below, we’ll explain why physical activity is so important. We’ll also cover the guidelines for how much you should exercise based on age and what stage of life you’re in.
Why physical activity is important for your physical and mental health
Physical activity can help lower your blood pressure and reduce your risk of stroke and heart attack, diabetes and certain types of cancer. It can also help you maintain and even lose weight. If you’re pregnant, physical activity can help reduce the risk of gestational diabetes and excessive weight gain in pregnancy. And for older adults, it can strengthen your bones and improve your balance to help you avoid falls.
Physical activity is also beneficial for your mental health, as it can help reduce anxiety and depression, and improve your sleep. Exercise even helps improve your brain health, reducing your risk of cognitive decline as you get older.
People of all ages can benefit from regular physical activity, and it’s good to know how much you should aim for so you can live your healthiest life.
The physical activity you should get each week depends on your age
Maybe you like to run outside but live somewhere that gets really cold or really hot, making physical activity challenging. Or maybe you and your family have very hectic schedules, leaving little time to work out. It can be difficult to incorporate physical activity into your routine, but it’s extremely important.
According to the U.S. Department of Health and Human Services (HHS), there are benefits to physical activity at any age. However, nearly 80% of adults in the U.S. aren’t meeting key guidelines for both aerobic and muscle strengthening activities. This is linked to an increase in preventable chronic illnesses and even a higher premature mortality rate.
Physical activity is crucial to brain and body health. Keep in mind that the amount of physical activity you may do in a week can vary depending on many different factors, and the following recommendations from the HHS aren’t hard and fast rules. It’s always best to speak to your doctor about how much and what type of physical activity is right for you before you start any new workouts.
Physical activity recommendations for adults ages 19 to 65
The most important thing for adults in this age group is to move as much as possible and avoid being sedentary, as movement can help improve chronic back pain, reduce the risk of joint pain and more.
To see substantial health benefits, it’s recommended that adults ages 19-65 should aim for at least:
- 150 to 300 minutes of moderate physical activity, like walking or water aerobics, per week
- 75 to 150 minutes of vigorous physical activity, like running or swimming laps, per week
- Or a combination of both
If you’re new to exercise, or trying an activity you haven’t done before, start small. Set goals for yourself, like 20 minutes of movement a few times a week, until you’re able to build up to the recommended amounts.
Try to pick activities that engage all of your muscle groups, and aim for two days per week of strength and balance activities, like yoga or lifting weights. And make sure to combine aerobic and strength training to get a full body workout.
Don’t forget that lifestyle activities, like yard work or housework, count as physical activity – and these everyday actions are great ways to keep moving.
Guidelines to help adults 65 and older stay as active as possible
If you’re older than 65, it’s still important to work physical activity into your routine, and the same recommendations for adults ages 19 to 65 apply if you’re able to do them. But speak with your doctor to determine your level of fitness before you begin any physical activity.
Focus on activities that include aerobic exercise and muscle strengthening. Balance training, like core and leg workouts, should be worked into your routine as well since they can help prevent falls.
Check your plan, but many Medicare plans provide access to SilverSneakers®, a fitness program for adults 65 and older. It’s a great way to keep you active and help improve your strength, mobility and overall health, because physical activity at this age can be life changing.
Not only can it help reduce bone loss and improve your balance, but it can also help relieve arthritis pain, boost your immunity and help prevent chronic illnesses. Studies have also shown that regular physical activity can improve mental health and even help reduce the risk of cognitive decline, including Alzheimer’s disease.
Exercise recommendations for women who are pregnant or postpartum
If you’re pregnant, the amount of physical activity depends on your fitness level before you became pregnant, and what stage of pregnancy you’re in. It also depends on your health and if your pregnancy is low risk.
Speak with your doctor before landing on an exercise plan, but the majority of pregnant women who were active before pregnancy should aim for at least 150 minutes of moderate-intensity physical activity spread throughout the week. If you did vigorous physical activity before you were pregnant, it depends on your pregnancy, but you should be able to continue that level of activity while pregnant.
If you weren’t active before pregnancy and you’d like to begin working out, start slowly and build up to the recommended amounts. Again, you should get the okay from your doctor.
If you have certain conditions or pregnancy complications – including certain heart and lung diseases, anemia, or being pregnant with multiples – it’s important to speak with your doctor first. They may advise you to wait until after delivery to start a new exercise program.
Postpartum physical activity is important as well. When you’re given the green light to go back to exercise depends on what type of birth you had and when you get approval from your doctor. But generally, it’s advised you start slowly with walking and light stretching, and wait until after your six-week postpartum checkup to begin moderate physical activity.
When your doctor says it’s okay, you should follow the recommendations for adults ages 19 to 65 if you’re in that age group.
Physical activity guidelines for adults with chronic health conditions and disabilities are the same as their age group
It depends on your ability, but the recommendations are the same as for adults ages 19 to 65, with a combination of 150 to 300 minutes per week of aerobic and muscle strengthening activities. It’s also important for older adults to have balance training in their routine. If you have limitations, you should speak to your doctor to see what physical activity works for you so you can be as active as possible.
There are four types of exercise that you can do to meet the recommended amounts and maintain good physical and mental health. These include aerobic, stretching, balance and strengthening exercises:
- Aerobic exercise – Also known as cardio, it includes any exercise that elevates your heart rate, and gets your lungs working and your blood pumping. Examples of cardio include walking, running, dancing, swimming and cycling.
- Stretching exercises – These can help keep you flexible and improve your overall physicality. You can do stretching exercises any time, but the best time to do them is after a workout. Examples include static stretching, where you lengthen and hold your stretch for short periods of time without pain, and dynamic stretching, where you get your muscles warmed up before physical activity.
- Strength training – These types of exercises involve subjecting your muscles to resistance and can help you lose fat and build muscle. Examples include body weight exercises, where you use only your body weight to strengthen your muscles (like pushups or lunges); using weight machines, where you can do assisted strength training; and free weights, where you lift weights without assistance from machines.
- Balance exercises – Improving and maintaining your balance is important for day-to-day activities, especially as you get older. Examples of balance exercises include yoga, tai chi and even standing on one foot or walking in a straight line heel to toe.
Ways to incorporate physical activity into your daily routine
It can be daunting to start a workout routine, or you may feel like you don’t have time to maintain one. Besides working out in a gym, try to incorporate these exercises into your daily life:
- Walk during a work call
- Take your dog for a daily walk
- Walk in place whenever you can, like when watching TV or scrolling on your phone
- Take the stairs instead of the elevator
- Dance while doing chores
- Use an exercise ball instead of a desk chair
Getting the recommended amount of exercise benefits your mind and body
Any type and amount of movement can benefit you and improve your overall health. If you aren’t sure you’re getting enough physical activity in your routine, want to know what workouts are best for your age group and physical condition, or you want to begin working out but don’t know where to start, reach out to your doctor to determine what’s best for you.