Regular Physical Activity Will:• Aid weight loss• Improve aerobic fitness• Improve muscular strength

Physical Activity for AdultsActive adults are healthier than inactive adults and are less likely

to develop many chronic diseases. According to the Physical Activity Guidelines for Americans, adults need to do two types of physical activity, aerobic and muscle-strengthening activities.

How Much Activity Does an Adult Need?For substantial health benefits, adults need to do at least 2½ hours

(150 minutes) of moderate-intensity aerobic activity each week. It is best to spread the activities across the week. One minute of vigorous activity counts as two minutes of moderate-intensity activity.

Intensity is the level of effort required to do an activity. The intensity of an activity will vary based on an individual’s level of fitness.

Health Benefits from Regular Physical ActivityParticipating in regular physical activity provides many health

benefits. Reducing the risk of some of the conditions listed below may require years of participation in regular physical activity. Other benefits, such as increased heart and lung fitness, and lowering blood sugar and blood pressure may require only a few weeks or months of participation.

Adults with chronic diseases should engage in regular physical activity because it helps improve their quality of life and reduces the risk of developing new conditions. Adults who have a chronic disease that limits participation in a physical activity, should talk with their health care provider about setting physical activity goals. They should avoid an inactive lifestyle. Inactive adults should increase physical activity gradually.

Greater health benefits occur as people increase the amount of time spent in physical activity each day.

Lower your risk of:• Heart Disease• Stroke• High Blood Pressure• High Cholesterol• Type 2 Diabetes• Cancer• Falls• Depression• Weight Gain

Physical activity Guidelines for adults

eWellness

Shapes UPBetty Greer, PhD, RD Professor and Extension Nutrition Specialist

Why it is important to build and strengthen muscles during weight loss

During weight loss, most people tend to lose almost equal amounts of muscle and fat. Losing fat is the desired goal for weight loss. Engaging in muscle-strengthening activities, will help you build muscle mass during weight loss.

Moderate-Intensity Aerobic Activities Include:• Brisk Walking (3 mph or faster,

but not race walking)Water aerobics

• Bicycle Riding (slower than 10 mph)

• Tennis (doubles)• Ballroom Dancing• General Gardening

Vigorous-Intensity Aerobic Activities Include:• Race Walking, Jogging, or

Running• Swimming Laps• Tennis (singles)• Aerobic Dancing• Bicycling (10 mph or faster)• Jumping Rope• Hiking Uphill or with a Heavy

Pack

Muscle-Strengthening Activities Include:• Lifting weights• Working with resistance bands• Doing exercises that use body

weight for resistance (push-ups, sit-ups)Adults need to do muscle

strengthening activities at least 2 days a week. These activities should work all the major muscle groups; the legs, hips, back, chest, abdomen, shoulders, and arms. Adults can do activities that strengthen muscles on the same day or different days that they do aerobic activity, whichever works best. Muscle-strengthening activities do not count toward the aerobic activity total.

After age 40, people tend to lose muscle mass each year. Strength-building exercises will help prevent muscle loss and slow signs of aging.

ag.tennessee.edu

You can find examples aerobic and strength building of activities at http://www.cdc.gov/physicalactivity/everyone/videos/index.html

Source: 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services, Centers for Disease Control

and Prevention