The benefits of muscle-strengthening activity include increased bone strength and muscular fitness. Muscle-strengthening activities provide additional benefits not found with aerobic activity. It’s important to work all the major muscle groups of the body: the legs, hips, back, abdomen, chest, shoulders, and arms. The effects of muscle-strengthening activity are limited to the muscles doing the work. Repetitions, or how many times a person lifts a weight (analogous to duration for aerobic activity).Frequency, or how often a person does muscle strengthening activity and.Intensity, or how much weight or force is used relative to how much a person is able to lift.Muscle-strengthening activity also has three components: Muscle-strengthening activity can also be done by using elastic bands or body weight for resistance (climbing a tree or doing push-ups, for example). These activities often involve relatively heavy objects, such as weights, which are lifted multiple times to train various muscle groups. This kind of activity, which includes resistance training and lifting weights, causes the body’s muscles to work or hold against an applied force or weight. Current science does not allow identifying an upper limit of total activity above which there are no additional health benefits. For example, a person who does 420 minutes (7 hours) a week has an even lower risk of premature death than a person who does 150 to 300 minutes a week. The benefits continue to increase when a person does more than the equivalent of 300 minutes a week of moderate-intensity aerobic activity. For example, a person who does 300 minutes a week has an even lower risk of heart disease or diabetes than a person who does 150 minutes a week. Additional benefits include lower risk of colon and breast cancer and prevention of unhealthy weight gain.Īlso, as a person moves from 150 minutes a week toward 300 minutes a week, the benefits that occur at 150 minutes a week become more extensive. As a person moves from 150 minutes a week toward 300 minutes (5 hours) a week, he or she gains additional health benefits. Not all health benefits of physical activity occur at 150 minutes a week.
These benefits include lower risk of premature death, coronary heart disease, stroke, hypertension, type 2 diabetes, and depression. When adults do the equivalent of 150 minutes of moderate-intensity aerobic activity each week, the benefits are substantial. Additional health benefits are gained by engaging in physical activity beyond this amount.Īdults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.įor additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.įor substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Duration, or how long a person does an activity in any one session.Īlthough these components make up a physical activity profile, research has shown that the total amount of physical activity (minutes of moderate-intensity physical activity, for example) is more important for achieving health benefits than is any one component (frequency, intensity, or duration).Īll adults should avoid inactivity.The intensities most often examined are moderate intensity (equivalent in effort to brisk walking) and vigorous intensity (equivalent in effort to running or jogging) Intensity, or how hard a person works to do the activity.Over time, regular aerobic activity makes the heart and cardiovascular system stronger and fitter.Īerobic physical activity has these components: Aerobic activity makes a person’s heart beat more rapidly to meet the demands of the body’s movement. Running, brisk walking, bicycling, playing basketball, dancing, and swimming are all examples of aerobic activities. \)Īerobic, Muscle-strengthening, and Bone-strengthening ActivityĪerobic activities, also called endurance activities, are physical activities in which people move their large muscles in a rhythmic manner for a sustained period.
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