American Heart Association Recommendations for Physical Activity in Adults and Kids
Recommendations for Adults
Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
Gain even more benefits by being active at least 300 minutes (5 hours) per week.
Increase amount and intensity gradually over time.
Recommendations for Kids
Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.
Include vigorous-intensity activity on at least 3 days per week.
Include muscle- and bone-strengthening (weight-bearing) activities on at least 3 days per week.
Increase amount and intensity gradually over time.
What is intensity?
Physical activity is anything that moves your body and burns calories. This includes things like walking, climbing stairs and stretching.
Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.
Examples of moderate-intensity aerobic activities:
brisk walking (at least 2.5 miles per hour)
water aerobics
dancing (ballroom or social)
gardening
tennis (doubles)
biking slower than 10 miles per hour
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