Regular physical activity is crucial for maintaining good health and wellbeing. Whether you’re just starting your fitness journey or looking to optimize your current routine, understanding the recommended guidelines can help you achieve your health goals. Let’s explore the key exercise recommendations for adults to live a healthy lifestyle.

NOTE: These are general recommendations for the average healthy adult. Always consult with a healthcare professional before starting a new exercise regimen, especially if you have any chronic health conditions or concerns.

Aerobic Activity: The Heart of Your Fitness Routine

Aerobic exercises, also known as cardio, are the foundation of a well-rounded fitness plan. These activities get your heart pumping and improve your cardiovascular health. The general recommendations are:

• 150 to 300 minutes of moderate-intensity aerobic activity per week OR
• 75 to 150 minutes of vigorous-intensity aerobic activity per week

This can be broken down into manageable chunks throughout the week. For example, you could do 30 minutes of moderate-intensity exercise five days a week.

(For myself, I aim for 11 minutes of vigorous-intensity exercise daily!)

Remember, every minute of vigorous-intensity activity counts as almost two minutes of moderate-intensity activity.

How do you gauge the intensity of your exercise? Read on for 2 easy ways to gauge your exercise intensity!

The Talk Test

This is one of the easiest ways to check your intensity:

• Moderate Intensity: You can talk, but not sing
• Vigorous Intensity: You can only say a few words before needing to catch your breath

Heart Rate

Calculate your maximum heart rate (220 minus your age), then aim for:

• Moderate Intensity: 50-70% of your maximum heart rate
• Vigorous Intensity: 70-85% of your maximum heart rate

Remember, what feels moderate to you might be light or vigorous for someone else. Listen to your body and adjust accordingly!

Strength Training: Building a Stronger You

While cardio is essential, don’t forget about strength training. Muscle-strengthening activities help maintain bone density, improve balance, and boost metabolism. The guidelines suggest:

• Engage in muscle-strengthening activities at least 2 days per week

These activities should target all major muscle groups. Think squats, push-ups, and lunges. A good practice is to perform 8-10 exercises, with 8-12 repetitions for each exercise. Focus on good form and move through your full range of motion.

Tips for Success

1. Start small: If you’re new to exercise, start with light activities and gradually increase intensity and duration.
2. Mix it up: Combine different types of activities to keep your routine interesting and work different muscle groups.
3. Make it enjoyable: Choose activities you like. Try a new sport or explore local parks to make exercise fun.
4. Incorporate active travel: Walk or cycle for short trips instead of driving.
5. Be consistent: Spread your activities throughout the week to establish a regular routine.

Remember, any amount of physical activity is better than none. Even light-intensity activities can offset some of the risks of being sedentary. The key is to move more and sit less. Start today, and your future self will thank you for the investment in your health!