how much physical activity do adults need

8/16/2019 How Much Physical Activity Do Adults Need

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How much physical activity do adults need?

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.

For Important Health Benefits

Usia dewasa 18 – 64 tahun memutuh!an "

2 jam ! menit "#$! menit% untuk aktivitas aerobik intensitas sedang "brisk walking%setiap minggunya

2 hari atau lebih dalam seminggu untuk melatih kekuatan otot yang menggerakkansemua kelompok otot utama "kaki, panggul, punggung, perut, dada, bahu dan lengan%

# jam #$ menit "&$ menit% untuk aktivitas aerobic intensitas tinggi "jogging atau running%

setiap minggunya.

2 hari atau lebih dalam seminggu untuk melatih kekuatan otot yang menggerakkan semuakelompok otot utama "kaki, panggul, punggung, perut, dada, bahu dan lengan%

An e'uivalent mi( of moderate- and vigorous-intensity aerobic activity 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%.

1# minutes at a time is fine

)e know #$! minutes each week sounds like a lot of time, but it*s not. +hat*s 2 hours and !minutes, about the same amount of time you might spend watching a movie. +he good news is

that you can spread your activity out during the week, so you don*t have to do it all at once. ou

can even break it up into smaller chunks of time during the day. t*s about what works best for

you, as long as you*re doing physical activity at a moderate or vigorous effort for at least #!

minutes at a time.

For $ven Greater Health Benefits

http://www.cdc.gov/physicalactivity/everyone/glossary/index.html#aerobichttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#muscle-strengthhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#muscle-strengthhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#muscle-strengthhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#aerobic


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%lder adults should increase their activity to

$ hours "!! minutes% each week of moderate-intensityaerobic activity and

muscle-strengthening activities on 2 or more days a weekthat work all major muscle groups "legs, hips, back,

abdomen, chest, shoulders, and arms%.

2 hours and ! minutes "#$! minutes% each week of vigrous-

intensity aerobic activity and

muscle-strengthening activities on 2 or more days a week

that work all major muscle groups "legs, hips, back,


An e'uivalent mi( of moderate- and vigorous-


muscle-strengthening activities on 2 or more days a

week that work all major muscle groups "legs, hips, back, abdomen, chest, shoulders, and arms%.

&ore time e'uals more

health enefits

f you go beyond !!minutes a week of

moderate-intensity activity,or #$! minutes a week ofvigorous-intensity activity,

you*ll gain even more health

benefits.

For more help with what counts as aeroic activity( watch this video"

)indows /edia Player, 001

&ore videos

)eroic activity – what counts?

)eroic activity or cardio gets you breathing harder and your heart beating faster. 3rom pushing a lawn mower, to taking a dance class, to biking to the store – all types of activities

count. As long as you*re doing them at a moderate or vigorous intensity for at least 1# minutes

at a time.

Intensity is how hard your body is working during aerobic activity.

http://www.cdc.gov/physicalactivity/everyone/glossary/index.html#mod-intensityhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#mod-intensityhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#mod-intensityhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#muscle-strengthhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#vig-intensityhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#vig-intensityhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#muscle-strengthhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#aerobichttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#aerobichttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#muscle-strengthhttp://streaming.cdc.gov/vod.php?id=e6e0389dc5b6ce2438443ae0c848c2a320111024101650742http://www.cdc.gov/physicalactivity/everyone/videos/index.htmlhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#mod-intensityhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#mod-intensityhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#muscle-strengthhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#vig-intensityhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#vig-intensityhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#muscle-strengthhttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#aerobichttp://www.cdc.gov/physicalactivity/everyone/glossary/index.html#muscle-strengthhttp://streaming.cdc.gov/vod.php?id=e6e0389dc5b6ce2438443ae0c848c2a320111024101650742http://streaming.cdc.gov/vod.php?id=e6e0389dc5b6ce2438443ae0c848c2a320111024101650742http://www.cdc.gov/physicalactivity/everyone/videos/index.html


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How do you !now if you*re doin+ li+ht( moderate( or vi+orous intensity aeroic activities?

3or most people, light daily activities such as shopping, cooking, or doing the laundry doesn*t

count toward the guidelines. )hy4 our body isn*t working hard enough to get your heart rateup.

&oderate,intensity aeroic activity means you*re working hard enough to raise your heart rateand break a sweat. 5ne way to tell is that you*ll be able to talk, but not sing the words to your

favorite song. 6ere are some e(amples of activities that re'uire moderate effort

• )alking fast

• 7oing water aerobics

• 8iding a bike on level ground or with few hills

• Playing doubles tennis

• Pushing a lawn mower

Build up over time

f you want to do more vigorous-level activities, slowly replace those that take moderate effort

like brisk walking, with more vigorous activities like jogging.

-i+orous,intensity aeroic activity means you*re breathing hard and fast, and your heart ratehas gone up 'uite a bit. f you*re working at this level, you won*t be able to say more than a few

words without pausing for a breath. 6ere are some e(amples of activities that re'uire vigorous

effort

• 9ogging or running

• :wimming laps

• 8iding a bike fast or on hills

• Playing singles tennis

• Playing basketball

ou can do moderate- or vigorous-intensity aerobic activity, or a mi( of the two each week. Arule of thumb is that 1 minute of vi+orous,intensity activity is aout the same as . minutes of

moderate,intensity activity.

:ome people like to do vigorous types of activity because it gives them about the same health

benefits in half the time. f you haven*t been very active lately, increase your activity level


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slowly. ou need to feel comfortable doing moderate-intensity activities before you move on to

more vigorous ones. +he guidelines are about doing physical activity that is right for you.

For more e/amples, see /easuring Physical Activity.

&uscle,stren+thenin+ activities – what counts?

;esides aerobic activity, you need to do things tostrengthen your muscles at least 2 days a week. +hese activities should work all the major muscle

groups of your body "legs, hips, back, chest, abdomen, shoulders, and arms%.

+o gain health benefits, muscle-strengthening activities need to be done to the point where it*s

hard for you to do another repetition without help. A repetition is one complete movement of anactivity, like lifting a weight or doing a sit-up. +ry to do 1


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• )orking with resistance bands

• 7oing e(ercises that use your body weight for resistance "i.e., push ups, sit ups%

• 6eavy gardening "i.e., digging, shoveling%

• oga

As an older adult, regular physical activity is one of the most important things you can do for

your health. t can prevent many of the health problems that seem to come with age. t also helpsyour muscles grow stronger so you can keep doing your day-to-day activities without becoming

dependent on others.

>ot doing any physical activity can be bad for you, no matter your age or health condition. ?eep

in mind, some physical activity is better than none at all. our health benefits will also increasewith the more physical activity that you do.

If you*re 60 years of a+e or older( are +enerally fit( and have no limitin+ health conditions

you can follow the guidelines listed below.

For Important Health Benefits

%lder adults need at least"

2 hours and ! minutes "#$! minutes% of moderate-intensity aerobic activity "i.e., brisk walking% every week

and



# hour and #$ minutes "&$ minutes% of vigorous-intensity

aerobic activity "i.e., jogging or running% every week andmuscle-strengthening activities on 2 or more days a week





eed more help with the

+uidelines?

2atch this video"


&ore videos

http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://streaming.cdc.gov/vod.php?id=faa9d80d8cbf4237dde33008ad0e58a020111024101218945http://www.cdc.gov/physicalactivity/everyone/videos/index.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://streaming.cdc.gov/vod.php?id=faa9d80d8cbf4237dde33008ad0e58a020111024101218945http://streaming.cdc.gov/vod.php?id=faa9d80d8cbf4237dde33008ad0e58a020111024101218945http://www.cdc.gov/physicalactivity/everyone/videos/index.html


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muscle-strengthening activities on 2 or more days a

week that work all major muscle groups "legs, hips,

back, abdomen, chest, shoulders, and arms%.

1# minutes at a time is fine

)e know #$! minutes each week sounds like a lot of time, but it*s not. +hat*s 2 hours and !

minutes, about the same amount of time you might spend watching a movie. +he good news isthat you can spread your activity out during the week, so you don*t have to do it all at once. ou

can even break it up into smaller chunks of time during the day. t*s about what works best for

you, as long as you*re doing physical activity at a moderate or vigorous effort for at least #!minutes at a time.

For $venGreater

Health Benefits

%lder adults should increase their activity to

$ hours "!! minutes% each week of moderate-intensityaerobic activity and



2 hours and ! minutes "#$! minutes% each week of vigrous-


muscle-strengthening activities on 2 or more days a week





muscle-strengthening activities on 2 or more days aweek that work all major muscle groups "legs, hips, back, abdomen, chest, shoulders, and arms%.

&ore time e'uals more

health enefits

f you go beyond !!

minutes a week of

moderate-intensity activity,or #$! minutes a week of

vigorous-intensity activity,

you*ll gain even more health

benefits.

http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.htmlhttp://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html


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For more help with what counts as aeroic activity( watch this video"


&ore videos

)eroic activity – what counts?

)eroic activity or cardio gets you breathing harder and your heart beating faster. 3rom pushing a lawn mower, to taking a dance class, to biking to the store – all types of activities

count. As long as you*re doing them at a moderate or vigorous intensity for at least 1# minutes

at a time. @ven something as simple as walking is a great way to get the aerobic activity youneed, as long as it*s at a moderately intense pace.

Intensity is how hard your body is working during aerobic activity.

How do you !now if you*re doin+ moderate or vi+orous aeroic activity?

5n a #!-point scale, where sitting is ! and working as hard as you can is #!, moderate,intensity

aeroic activity is a 0 or 6. t will make you breathe harder and your heart beat faster. ou*ll

also notice that you*ll be able to talk, but not sing the words to your favorite song.

-i+orous,intensity activity is a 3 or 8 on this scale. our heart rate will increase 'uite a bit and

you*ll be breathing hard enough so that you won*t be able to say more than a few words withoutstopping to catch your breath.

ou can do moderate- or vigorous-intensity aerobic activity, or a mi( of thetwo each week. ntensity is how hard your body is working during aerobic activity. A rule of

thumb is that 1 minute of vi+orous,intensity activity is aout the same as . minutes of

moderate,intensity activity.

@veryone*s fitness level is different. +his means that walking may feel like a moderately intenseactivity to you, but for others, it may feel vigorous. t all depends on you – the shape you*re in,

http://streaming.cdc.gov/vod.php?id=e6e0389dc5b6ce2438443ae0c848c2a320111024101650742http://www.cdc.gov/physicalactivity/everyone/videos/index.htmlhttp://streaming.cdc.gov/vod.php?id=e6e0389dc5b6ce2438443ae0c848c2a320111024101650742http://streaming.cdc.gov/vod.php?id=e6e0389dc5b6ce2438443ae0c848c2a320111024101650742http://www.cdc.gov/physicalactivity/everyone/videos/index.html


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what you feel comfortable doing, and your health condition. )hat*s important is that you do

physical activities that are right for you and your abilities.

&uscle,stren+thenin+ activities – what counts?

3or more information about strength training, visit rowing :tronger :trength +raining for5lder Adults.

;esides aerobic activity, you need to do things to make your muscles stronger at least 2 days a

week. +hese types of activities will help keep you from losing muscle as you get older.

+o gain health benefits, muscle-strengthening activities need to be done to the point where it*shard for you to do another repetition without help. A repetition is one complete movement of an

activity, like lifting a weight or doing one sit-up. +ry to do 1

how much physical activity do adults need

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