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Health recommendation(s)
Being physically active is one of the most important actions that people of all ages can take to improve their health. Physical activity can lower your risk of diseases like type II diabetes and some cancers, control your blood pressure, and help you stay at a healthy weight.
Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
For the most health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
Tips
Moderate intensity activities include walking briskly (2.5 miles per hour or faster), recreational swimming, bicycling, tennis, active forms of yoga, line dancing, yard work, or exercise classes.
Vigorous intensity activities include jogging or running, jumping rope hiking, high intensity interval training, or aerobic classes like kickboxing.
Using the Talk Test can help you figure out if your exercise is moderate or vigorous intensity:
- If you’re breathing hard but can still have a conversation easily, it’s moderate intensity activity.
- If you can only say a few words before you take a breath, it’s vigorous intensity.
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