What is regular exercise?
According to the Surgeon General's Report on Physical Activity and Health:
"People of all ages should include a minimum of 30 minutes of physical activity of moderate intensity on most, if not all, days of the week...For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or of longer duration."
"Cardiorespiratory endurance activity should be supplemented with strength-developing exercises at least twice per week for adults, in order to improve musculoskeletal health, maintain independence in preforming the activities of daily life, and reduce the risk of falling."
In short, lift weights twice a week, and get at least 30 minutes of aerobic (cardiorespiratory endurance) activity on most days of the week. (See chart for specific examples of aerobic activity.)
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Examples of Moterate Amounts of Activity
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Less
Vigorous
More
Time
More
Vigorous
Less
Time
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- Washing and waxing a car for 45-60 minutes
- Washing windows or floors for 45-60 minutes
- Playing volleyball for 45 minutes
- Playing touch football for 30-45 minutes
- Gardening for 30-45 minutes
- Wheeling self in wheelchair for 30-40 minutes
- Walking 1.5 miles in 35 minutes (20 min./mile)
- Basketball (shooting baskets) for 30 minutes
- Bicycling 5 miles in 30 minutes
- Dancing fast (social) for 30 minutes
- Pushing a stroller 1.5 miles in 30 minutes
- Raking leaves for 30 minutes
- Walking 2 miles in 30 minutes (15 min./mile)
- Water aerobics for 30 minutes
- Swimming laps for 20 minutes
- Wheelchair basketball for 20 minutes
- Basketball (playing a game) for 15-20 minutes
- Bicycling 4 miles in 15 minutes
- Jumping rope for 15 minutes
- Running 1.5 miles in 15 minutes (10 min./mile)
- Shoveling snow for 15 minutes
- Stairwalking for 15 minutes
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