How Much Physical Activity Do I Need?

October 27, 2022

Cardiorespiratory Exercise:  Adults should get at least 150 minutes of moderate-intensity exercise per week.  Can be met through 30-60 minutes of moderate-intensity exercise five days per week or 20-60 minutes of vigorous-intensity exercise three days per week.  One continuous session AND multiple shorter sessions of at least 10 minutes are both acceptable to accumulate the desired amount of daily exercise.

Resistance Exercise:  Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.  Very light or light intensity is best for older individuals or previously sedentary adults just starting to exercise.  Two to Four sets of each exercise, with anywhere between eight and 20 repetitions, will help adults improve strength and power.

Flexibility Exercise:  Adults should do flexibility exercises at least two or three days each week to improve range of motion.  Each stretch held 10 to 30 seconds to the point of tightness or slight discomfort.  Repeat each stretch two to four times, accumulating 60 seconds per stretch.

Grab those walking shoes and be sure to take advantage of an extra 10 minutes at lunch or break to get some walking at a moderate-pace in.  Add one before work and after work and you have achieved your 30 minutes for the day!

Most times your exercises towards the end of your care at Physical Therapy help you meet your resistance and flexibility exercise requirements.  Reach out to your New Life PT if you have any questions or how to re-engage in those exercises to keep your body strong and healthy!