According to the Centers for Disease Control and Prevention physical activity is anything that gets your body moving. According to the 2008 Physical Activity Guidelines for Americans, you need to do two types of physical activity each week to improve your health – aerobic and muscle strengthening.
Adults need at least:
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e,. brisk walking, riding a bike, water aerobics, doubles tennis) ever week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)
OR 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running, swimming laps, riding a bike fast, playing singles tennis, basketball) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)
OR An equivalent mix of moderate- and vigorous-intensity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Muscle-strengthening activities – what counts?
Lifting weights, working with resistance bands, doing exercises that use your body weight for resistance (i.e. push ups, pull ups), heavy gardening (i.e., digging, shoveling), yoga.
