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What are the recommendations for physical activity?

  1. To promote and maintain good health, adults aged 18-65 yr should maintain a physically active lifestyle.
  2. Adults should perform moderate intensity aerobic (cardiorespiratory endurance) physical activity for a minimum of 30 minutes, five days each week or vigorous intensity aerobic activity for 20 minutes, three days each week.
  3. Combinations of moderate and vigorous intensity activity can be performed to meet this recommendation.  For example, a person can meet the recommendation by walking briskly for 30 minutes twice during the week and then jogging for 20 minutes on two other days.
  4. These moderate or vigorous intensity activities are in addition to the light intensity activities frequently performed during daily life (e.g., self care, washing dishes, using light tools at a desk) or activities of very short duration (e.g. taking out the trash, walking to parking lot at a store or office).
  5. Moderate intensity aerobic activity, which is generally equivalent to a brisk walk that noticeably accelerates the heart rate, can be accumulated toward the 30-minute minimum by performing short bouts each lasting 10 or more minutes.
  6. Vigorous-intensity activity is exemplified by jogging and causes rapid breathing and a substantial increase in heart rate.
  7. In addition; at least twice each week adults will benefit by performing activities using the major muscles of the body that maintain or increase muscular strength and endurance.