Minimum requirements for weekly movement
Most of us want to be active and do our best to make it to the gym a couple time each week. But outside of our gym time, most people have no idea how much physical activity is enough. This month we are covering the basics for minimum movement requirements. The more you know, the more you have an opportunity to achieve success with your health.
So what are the minimums?
In order to move more and sit less throughout the day, the recommended amount of activity is as follows for people who fall into the age range of 18-64 years old.
At least 2 days a week of activities that are focused on strengthening your major muscle groups (legs, hips, back, abdomen, shoulders, and arms).
AND
At least 150 cumulative weekly minutes of moderate intensity aerobic activity. For most people this would be a brisk walk, cycling, or doubles tennis. The best way to judge if you are sustaining a moderate level of activity is that during this kind of activity you can breath well enough to talk but you would be breathing too hard to be able to sing a chorus of your favorite song. For example, you walk your dog every morning for 15 minutes and go for a 45 minute bike ride every Saturday to accumulate your minimum
OR
At least 75 cumulative weekly minutes of vigorous intensity aerobic activity. For most people this would be jogging, running, a spin class, or a game of 3 v 3 basketball. For example, you do a spin class for 30 minutes twice a week and run for 15 min once a week to accumulate 75 minutes each week to meet your minimum.
OR
An equivalent mix of moderate and vigorous intensity aerobic activity on 2 or more days each week. For example, you play singles tennis 2 times a week for 30 minutes to total an hour of vigorous activity. You also walk with your best friend for an hour two days a week. Combination would accumulate the equivalent requirements from each category to reach your minimum.
Check in time: Are you regularly meeting your minimum requirements on a weekly basis?
