How Much Exercise Is Enough?

According to the Centers for Disease Control and Prevention, adults between the ages of 18 and 64 need a minimum of 150 minutes of moderate aerobic exercise every week. Moderate exercise includes walking and strength training 2 or 3 days each week. Adults who enjoy vigorous exercise like jogging, aerobics and running should get about 75 minutes of this type of exercise every week in addition to a couple of days each week for strength training. You can mix up your exercise by alternating days of strength training with a day of moderate exercise and then a day of vigorous exercise. 

Most people will exercise in 30 minute segments every other day to allow their bodies to rest and repair between exercise exertion. It isn’t necessary that you exercise for a full 30 minutes at once. You can break up your daily 30 minutes of exercise into 10 or 15 minute increments and still enjoy the benefits of exercising. For example, if you walk for 10 minutes, 3 times each day Monday through Friday, you will achieve 150 minutes of moderate exercise for the week. As you grow stronger, fitter and your endurance improves, gradually increase the time you work out until you get at least 300 minutes of moderate exercise weekly. 

Aerobic exercise is important for heart and lung health. Exercises that increases your heart rate and breathing counts as aerobic exercise. A brisk walk, mowing the lawn with a push mower, riding a bicycle or chasing the kids around the yard in a game of tag counts as aerobic exercise. Try to get at least 10 minutes of uninterrupted aerobic exercise at a time. More vigorous exercise includes jogging and running, swimming continuously for 15 to 30 minutes, playing tennis or riding a bicycle up and down hills. 

Regular exercise helps control your weight by burning calories and fat, helps to avoid weight-related illness, improves your mood and helps you feel more energetic. If you haven’t exercised in a long time, or if you have any health problems, get a check up and then get active!