Are you getting enough physical activity in your life?

Most people I come across in the gym always think they are getting enough physical activity in their life and sometimes (not always) people are over estimating how much they actually do in a week.  The guidelines below were set out by the CDC and give adults an idea of what type (and how much) activity is needed in order to obtain the health benefits of activity and exercise.  Below is the minimum you should do, you can (and should) do more because it will only increase the mental and physical benefits you'll experience.

According to the CDC, adults need to get the following amount of activity a week (note that there are two types of activities included in the recommendation, aerobic and muscle strengthening).....

OPTION 1.....

2 hours and 30 minutes of moderate intensity aerobic activity (brisk walking, mowing the lawn, riding a bike on a level ground)

AND

Muscle strengthening activities on 2 or more days a week that work all muscle groups (legs, hips, back, chest, ab, shoulders and arms).  This type of activity includes yoga, weight lifting, pilates, and body weight or resistance band training (to name a few). 

OPTION 2....

75 minutes of vigorous intensity aerobic activity (jogging, playing basketball, riding a bike on hills)

AND

Muscle strengthening activities on 2 or more days a week that work all muscle groups (legs, hips, back, chest, ab, shoulders and arms).  This type of activity includes yoga, weight lifting, pilates, and body weight or resistance band training (to name a few). 

OPTION 3....
A equivalent mix of moderate and vigorous intensity aerobic activity

AND

Muscle strengthening activities on 2 or more days a week that work all muscle groups (legs, hips, back, chest, ab, shoulders and arms).  This type of activity includes yoga, weight lifting, pilates, and body weight or resistance band training (to name a few). 

As I mention above, it's imperative that you get BOTH aerobic and muscle strengthening activities in during the weekm so for your lovers of cardio, get off the treadmill and hit the weights.  If you love the weights but HATE the idea of cardio, come up with something you enjoy that will get your heart pumping!   Hopefully this guide opens your eyes to what you need to be doing each week to maintain a good level of fitness!

Happy Monday!
E-