How much Physical Activity is recommended?

The Centers for Disease Control and Prevention has the following recommendations:

Adults should strive to meet either of the following physical activity recommendations.

• Adults should engage in moderate*-intensity physical activities for at least 30 minutes on 5 or more days of the week.

OR

• Adults should engage in vigorous**-intensity physical activity for 3 or more days per week for 20 or more minutes per occasion (Health People 2010)

The Talk task scenario provided by the CDC is a simple way to provide understanding of physical activity effort levels. Click here to be redirected to the CDC Talk test Page.

The talk test method of measuring intensity is simple. A person who is active at a light intensity level should be able to sing while doing the activity. One who is active at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity. If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous.

The CDC provides an extensive list of activities that meet each of the categories. The link is- http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf  (You will need Adobe Acrobat reader to view this table).

Consider your likes, dislikes, time available, equipment, and specific health needs in choosing the activities that fit your lifestyle. Learning a new activity or using activity as a social time are important factors in choosing appropriate physical activity.

Or View the Physical Activity Pyramid to see how to budget your activities.

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*(Moderate is typically defined as exertion that is noticeable and causes some increase in heart and breathing rate)

**(Vigorous activity generally refers to substantial increases in heart and breathing rate requiring sustained effort and exertion)