150 min in stunden

Physical activity is anything the gets her body moving. According to the 2018 Physical activity Guidelines for Americans, second edition, adults need kommen sie do two types of physical task each week to improve their health–aerobic activity and muscle strengthening.

Du schaust: 150 min in stunden


We recognize 150 minute each week sounds like a lot of time, however it’s not. That could be 30 minutes a day, 5 days a week. The good news zu sein that you kann spread your activity out during ns week, deshalb you don’t oase to carry out it all weist once. You kann even rest it up into smaller sized chunks of time during ns day. Learn much more about recognize a balance the works for you.


Find out exactly how exercise can support physical and mental health from the Physical activity Guidelines weil das Americans, 2nd edition pdf iconexternal icon.


Move More and Sit Less

Adults should move more and sit less throughout die day. Part physical activity zu sein better than none. Adults that sit less und do any kind of amount of moderate-to-vigorous soot physical activity gain some wellness benefits.


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Want to learn more about necessary health benefits zum adults? check out the Move your Way® Factsheet for Adultspdf iconexternal icon.


Recommended Levels zum Health Benefits

Adults need to follow die exercises as specified an the adhering to options. Examine out this print-friendly period chartfor a fast snapshot of the recommended amount des weekly activity zum adults.


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Moderate-intensity aerobic activity

(e.g., fast walking) weil das 150 minute every week (for example, 30 minute a day, 5 work a week)

AND


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Muscle-strengthening activities

on 2 or an ext days a week that arbeit all significant muscle teams (legs, hips, back, abdomen, chest, shoulders, and arms).


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Vigorous-intensity aerobic activity

(e.g., jogging or running) zum 75 minute (1 hour and 15 minutes) every week

AND


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Muscle-strengthening activities

on 2 or more days a woche that arbeit all major muscle teams (legs, hips, back, abdomen, chest, shoulders, und arms).


Muscle-strengthening activities

on 2 or much more days a woche that arbeit all significant muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).


For even Greater health and wellness Benefits

If freundin go past 150 minute a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity task or bei equivalent combination, you’ll gain even more health benefits.

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Aerobic activity or “cardio” gets you der atem harder und your heart beating faster. From advertise a lawn mower, kommen sie taking a sprung class, to walking or biking to the store – these types des activities und more count. As lang as you’re act aerobic physical activities hinweisen a moderate- or vigorous-intensity, they count toward meeting die aerobic guideline.

Intensity ist how difficult your body is working throughout a physical activity.

Moderate-intensity aerobic physical activity way you’re working difficult enough kommen sie raise your heart rate und break a sweat. One way to tell if it’s a moderate-intensity aerobic activity ist that you’ll it is in able kommen sie talk, but not sing the words zu your favourite song. Right here are some examples von activities that call for moderate effort:

Walking fastDoing water aerobicsRiding a bicycle on level ground or with couple of hillsPlaying doubles tennisPushing a lawn mower

Vigorous-intensity aerobic activity way you’re der atem hard und fast, and your heart ratehas gone hoch quite a bit. You may use ns Talk test to gauge die intensity von your aerobic physical activity. If you’re being active hinweisen a vigorous level, sie won’t it is in able zu say much more than a few words without pausing zum a breath. Right here are part examples von activities that need vigorous effort:

Jogging or runningSwimming lapsRiding a bike in der nähe des or top top hillsPlaying singles tennisPlaying basketball

If you are act moderate-intensity physical activity, such together walking or hiking, you kann talk, but not sing during ns activity.

Build trost Over TimeIf freundin want kommen sie do more vigorous-level activities, progressively replace those the take moderate effort like fast walking with much more vigorous activities like jogging. Learn more about obtaining startedwith physical activity zu improve health.

You can do moderate- or vigorous-intensity aerobic activity, or a mix des the two, every week. A rule des thumb zu sein that 1 minute von vigorous-intensity activity is about die same together 2 minutes of moderate-intensity activity.

Some people like kommen sie do vigorous activity because it gives them about ns same health benefits bei half the time. If sie haven’t been really active lately, however, boost your physical task level slowly. If you oase a history of a chronic disease, consider telling your doctor sie are planning to increase her physical activity, consisting of moving kommen sie more vigorous activity. You need kommen sie feel comfortable act moderate-intensity activities before sie move on zu more vigorous ones. Learn more about added types des physical activitypdf iconexternal iconthat room right zum you.

Want an ext tips on just how you tun können add a variety of activities to your life? examine this out.


Physical activities to strengthen your muscles are recommended punkt least 2 job a week. Tasks should arbeiten all ns major muscle groups des your body—legs, hips, back, chest, abdomen, shoulders, and arms. Muscle-strengthening activities should it is in done in addition zu your aerobic activity.

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To gain health benefits, you need kommen sie do muscle-strengthening tasks to the point whereby it’s hard weil das you kommen sie do an additional repetition without help. A repetition zu sein one finish movement of bei activity, like lifting a load or law a sit-up. Try to do 8-12 repetitions per activity, which counts as 1 set. Try to do punkt least 1 set of muscle-strengthening activities. To gain even an ext benefits, execute 2 or 3 sets.

You kann do activities that strengthen your muscles on ns same or various days that you do aerobic activity—whatever functions best zum you.There are countless ways you can strengthen her muscles, whether it’s at home or the gym. You may want kommen sie try the following:

Lifting weightsWorking with resistance bandsDoing exercises that usage your human body weight zum resistance (e.g., push-ups, sit-ups)Heavy gardening (e.g., digging, shoveling)Some forms des yoga