how often adults should exercise
We all know regular exercise is an important component of overall health, but surprisingly few American adults exercise anywhere near enough. Only about a quarter of US adults meet the recommended amount of exercise per week, and the long-term trend toward sedentary lifestyles means the number is only shrinking.
Find out how often you need to exercise, the difference between moderate and vigorous exercise, and how going the extra mile can offer even bigger health benefits.
The Centers for Disease Control and Prevention (CDC) recommends that adults get 150-300 minutes of moderate-intensity exercise or 75-150 minutes of vigorous-intensity exercise per week. The CDC also recommends two days of muscle-strengthening exercise per week.
Moderate vs. Vigorous Intensity: What’s the Difference?
The CDC distinguishes between low-intensity activities and high-intensity exercise because these effort levels have distinct effects on health. Think of your perceived effort as a scale from 1-10, with 1 being easy and 10 being very strenuous.
Moderate intensity means you can talk while engaging in the activity and can perform the exercise for hours at a time. Assess a 3-5 on your perceived effort scale for activities such as walking or gardening.
Vigorous intensity means you can’t talk in complete sentences, and you can only do the activity for a few hours, at most. Vigorous intensity includes running, swimming, tennis, and cycling at a quick pace.
Since “easy” and “hard” are subjective, think of these efforts as 2 minutes of moderate intensity equaling 1 minute of vigorous intensity; if you could run for 30 minutes, it would feel about the same to walk for an hour. You can mix these efforts throughout the week to achieve your recommended amount of exercise.
Read More: Food Preservatives and Eating Well
How Much Do Adults Actually Work Out?
Only about 28% of adults meet the CDC’s recommended amount of exercise per week, according to the agency’s research. The results varied widely due to multiple factors, including location and living situation.
Rural adults, those living outside city centers, were among the least likely to get enough exercise, at just 16%. 28% of urban adults met exercise requirements.
Adults in the South had the lowest exercise rates at 22%, with the West the highest at 28.5%.
Nearly half of adults (46.9%) met either the aerobic exercise or strength recommendations, but not both.
How to Start Exercising Safely
If you’re looking to make a change, talk to your healthcare provider to create a safe, progressive exercise plan. In most cases, it’s best to start with short, low-intensity daily walks of 5-10 minutes. Over time, you can introduce more brisk walking, jogging, or cycling to your aerobic exercise routine.
For strength training, start by moving your body weight with push-ups, sit-ups, and lunges. Listen to your body and never push to the point of pain or discomfort.
The best ways to start exercising are:
Do what you enjoy – it’ll make getting off the couch easier
Set aside time – you won’t find time to exercise, so make time
Get a pal – Find a time every week (or every other week) to walk, run, or cycle with a friend to help keep you accountable
Remember that change takes time, consistency, and healthy habits, so stick with it!
Exercise Is an Important Step on the Path to Prevention
Less Cancer has spent two decades helping individuals, families, and communities find accessible ways to live healthier, happier lives. Through education, programming, and advocacy, we help make cancer prevention a priority – and you can help! Consider making a donation to support our work today.
