Physical Activity for Physical Fitness – CDC Guidelines for Adults

​Physical activity is crucial for health, especially in adults. It supports physical and mental health, lowering the likelihood of chronic illness. But just how much physical activity should an adult get? 

According to the US Centers for Disease Control and Prevention (CDC), adults should do at least two forms of exercise weekly: aerobic and muscle-strengthening exercises. 

Aerobic exercises or cardiovascular (cardio) exercises are generally continuous, rhythmic exercises that raise the heartbeat and breathing rate. Examples are walking, dancing, hiking, cycling, swimming, and mowing the lawn. The CDC recommends that adults do at least 150 minutes of moderate-intensity or at least 75 minutes of vigorous-intensity aerobic exercise weekly. 

An aerobic exercise is moderate-intensity if it raises the heart beat and breathing rate, but a person can still talk while doing it. They may not be able to sing, but they can hold a conversation. On a 10-point scale, the intensity is five or six. 

A vigorous-intensity exercise, on the other hand, is one that raises the heartbeat and breathing rate immensely, such that a person cannot even talk continuously unless they stop. On a 10-point scale, the intensity is eight. 

A person can choose to do at least 150 minutes of moderate-intensity aerobic exercise weekly or at least 75 minutes of vigorous-intensity aerobic exercise. They do not have to hit the 150 or 75-minute mark in one day or one exercise session. They can split their sessions equally over four or five days, as long as the overall number of minutes that week is 150 or 75. 

On top of aerobic exercises, the CDC recommends that adults perform muscle-strengthening exercises at least two days a week. Adults can choose to perform load-bearing exercises such as lifting weights or do body-weight exercises like push-ups, pull-ups, and sit-ups. They could also work with resistance bands. 

In the two days of muscle strengthening exercises, the CDC recommends that people prioritize exercises that target the large muscle groups like legs, back, abdomen, chest, and arms. For each muscle group, they should do eight to 12 repetitions (reps) of an exercise that targets it. If they can do more reps, they should go up to the point where it’s too difficult to do a complete rep without assistance. 

Combining both aerobic and muscle-strengthening activities weekly results in a full-body workout that brings about several benefits besides physical fitness. They include weight control, reduced mental health issues like depression, improved muscular function, improved cardiovascular health, better quality sleep, and lower incidences of chronic illnesses like diabetes, heart disease, and cancer.

It may be difficult for working adults to fit exercise into their daily lives. A way around this is to incorporate exercises into their existing routines. For example, they can choose to park their cars further away from their offices or workplaces and walk the remaining distance. They can also take the stairs more and go to the grocery store for purchases, carrying them back home instead of ordering things online. Doing plenty of activities weekly adds up. 

If adults can’t go outside because of the weather, they can do in-home exercises like yoga or subscribe to an online fitness class. Doing a variety of exercises is also more enjoyable compared to sticking to the same routine for months. So adults can do a different aerobic activity every few weeks, and instead of lifting weights at the gym, do heavy gardening like digging and shoveling for strength training. Exercising with friends is also more enjoyable and reduces the chances of quitting. 

For people older than 65 years, the CDC recommends they add balance exercises on top of their weekly aerobic and muscle-strengthening workouts. Examples of balance activities are walking backwards, using a wobble board, and standing on one leg. Doing these regularly improves balance, helping to prevent falls. Muscle strengthening exercises that target the legs, back, and abdomen have a similar effect, too. 

Adults with chronic conditions will also benefit from regular exercise. However, the CDC recommends that they consult with their physician before starting an exercise program.

Varrick Douglas

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