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Physical Activity Guidelines for Adults
Summary
Staying active is important for your health. The CDC and WHO say adults should aim for 150 minutes of moderate activity or 75 minutes of vigorous activity each week. You should also do muscle-strengthening activities at least two times a week.
What Is This & Why It Matters
These guidelines help you understand how much physical activity you need. Regular exercise can help you feel better, prevent diseases, and improve your mood. It is important to find ways to include activity in your daily life.
What You Should Do
- Aim for 150 minutes of moderate activity each week.
- Try to do 75 minutes of vigorous activity each week.
- Include muscle-strengthening exercises at least two days a week.
- Start with walking for 10-15 minutes a day and slowly increase time.
- Take the stairs instead of the elevator when possible.
- Walk or bike to work if you can.
- Join a local exercise group or class.
- Find a workout buddy for motivation.
What You Should NOT Do
- Do not push yourself too hard at first.
- Avoid sitting for long periods without moving.
- Do not skip strength training exercises.
- Do not ignore pain or discomfort while exercising.
Symptoms: Normal vs Warning Signs
Normal — Expected
- Mild muscle soreness after exercise.
- Feeling tired but good after being active.
- Increased heart rate during exercise.
Call Your Doctor If...
- Severe pain in your chest, neck, or arms.
- Feeling dizzy or faint.
- Shortness of breath that does not go away.
- Extreme fatigue that lasts longer than a few days.
Frequently Asked Questions
Q: What is moderate activity?
A: Moderate activity includes walking briskly or dancing. You can talk but not sing during these activities.
Q: What is vigorous activity?
A: Vigorous activity includes running or playing sports. You can only say a few words without stopping to catch your breath.
Q: How can I start exercising if I haven't done it before?
A: Start slow. Walk for short times and increase as you feel comfortable. Even small changes help!
Q: How do I stay motivated to exercise?
A: Set small goals, track your progress, and reward yourself for reaching them.
Q: What if I have a health issue?
A: Talk to your doctor before starting a new exercise program. They can help you find safe activities.