When it comes to living a long and healthy life, one of the most reliable predictors of success isn’t just your genetics or diet but whether you engage in regular, sustained physical activity throughout your lifespan. According to the National Academy of Sports Medicine (NASM), a sedentary lifestyle significantly increases the risk of death and disability. The good news? A relatively small commitment to exercise each week can yield big benefits for your overall health.
The Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) offer clear guidelines to help you achieve optimal health. These recommendations are designed for apparently healthy adults, but it’s always wise to consult your healthcare practitioner for personalized advice. Here’s what the experts suggest:
Weekly Exercise Recommendations
- 150 minutes of moderate physical activity OR
- 75 minutes of vigorous physical activity OR
- A combination of moderate and vigorous exercise
If that sounds like a lot, break it down: aiming for just 30 minutes of moderate activity five days a week can help you hit these goals. And the best part? You don’t have to dread your workouts. In fact, building a sustainable exercise routine hinges on finding activities you genuinely enjoy.
Understanding Moderate vs. Vigorous Exercise
Moderate Exercise: This type of activity raises your heart and respiratory rates without leaving you breathless. A good rule of thumb? You should be able to talk comfortably but maybe not sing during the activity.
Examples of Moderate Physical Activity:
- Brisk walking
- Leisurely swimming
- Light jogging
- Cycling on flat terrain
- Dancing
- Gardening or raking leaves
- Yoga (flow style)
- Playing doubles tennis
- Household chores like cleaning or mowing the lawn
- Playing at the playground
- Downhill skiing
- Taking a leisurely hike
Vigorous Exercise: This level of activity demands more effort, making it difficult to speak more than a few words without pausing for breath.
Examples of Vigorous Physical Activity:
- Running or sprinting
- Cycling at high speed or on hills
- Swimming laps
- High-Intensity Interval Training (HIIT)
- Playing basketball, hockey, or rugby
- Shoveling snow
- Hiking with a weighted backpack
Additional Considerations
- Starting Out: If you’ve been sedentary or active inconsistently for less than 6 months, start slow and incorporate small changes into your daily routine. Consult your healthcare practitioner to clear you for new exercise modalities.
- Hitting a Plateau: If you’ve been consistently exercising for over 6 months but feel like you have hit a plateau in your progress, try something new! Progression and enjoyment are important considerations for long-term movement habits.
Why Enjoyment Matters
Exercise doesn’t have to feel like a chore. In fact, enjoyment is one of the most critical factors in creating a routine you can stick to long-term. Whether it’s dancing, hiking, or shooting hoops at the park, the key is to choose activities that bring you joy. When you enjoy what you’re doing, it’s easier to stay consistent, and consistency is where the magic happens.
The Bottom Line
Aiming for 150 minutes of moderate or 75 minutes of vigorous physical activity per week is an achievable goal that can significantly improve your health and longevity. Remember, any movement is better than none, and combining different activities can keep things fresh and exciting. So lace up your shoes, grab a friend, and get moving—your future self will thank you!