How Much Physical Activity Should I be Getting?

We've all heard the recommendation that we should be getting at least 30 minutes of physical activity most days of the week. Well, new, more specific recommendations have recently been released by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA).*

If you are between the ages of 18-65, and do not have any pre-existing conditions (e.g., heart problems, are pregnant, etc.) the new recommendations are: at least 30 minutes of moderate physical activity 5 days a week; or at least 20 minutes of vigorous activity 3 times a week.

Additionally, they recommend strength training twice a week on non-consecutive days. This means including 8-10 exercises of the major muscle groups, and doing 8-12 repetitions (enough so you're feeling the burn during those last few reps).

This activity is in addition to your every day activity (like walking from your car to your office, or taking the trash out). Sure, it's helpful if you do that, but in order for your physical activity to be beneficial, you need to be doing something of moderate activity for a minimum of 10 minutes.

The good news is that a few bouts of 10 minutes of exercise count toward your weekly goal! Also, you can combine moderate and vigorous activities throughout the week to count toward your overall goal by walking briskly (e.g, like you're racing through the mall to take full advantage of the Victoria Secret's semi-annual sale, or zooming through the airport to catch your connecting flight) for 30 minutes twice a week and then jogging for 20 minutes on the other two days. The research shows that the more physical activity you engage in, the greater the benefits (for your heart, weight, and bone/muscle strength).

Below are some examples of moderate and vigorous activities (and their associated MET values). Feel free to add comments to this post with additional activities that you do!!!

Light, Moderate & Vigorous Activities -- MET Equivalents
Light <3.0>	Moderate 3.0-6.0 METs	Vigorous >6.0 METs
Walking Walking slowly around home, store, or office = 2.0 Household & occupation Sitting – using computer work at desk using light hand tools = 1.5 Standing performing light work such as making bed, washing dishes, ironing, preparing food, or store clerk =2.0-2.5 Leisure time & sports Arts & crafts, playing Cards = 1.5 Billiards =2.5 Boating =2.5 Croquet =2.5 Darts =2.5 Fishing =2.5 Playing musical instrument =2.0-2.5	Walking Walking 3.0 mph =3.3 Walking at a very brisk pace (4.0 mph) = 5.0 Cleaning – heavy: washing windows, car, clean garage =3.0 Sweeping floors or carpet, vacuuming, mopping =3.0-3.5 Mowing lawn – walk, power mower = 5.5 Badminton =4.5 Basketball – shooting around =4.5 Bicycling – on flat; light effort (10-12 mph) =6.0 Dancing – ballroom slow =3.0; ballroom fast =4.5 Golf – walking, pulling clubs =4.3 Swimming leisurely =6.0 Tennis doubles =5.0 Volleyball – noncompetitive =3.0-4.0	Walking, jogging & running Walking at very very brisk pace (4.5 mph) =6.3 Walking/hiking at moderate pace and grade with no or light pack (<10lb)> Hiking at steep grades and pack 10-42 lb =7.5-9.0 Jogging at 5 mph = 8.0 Jogging at 6 mph = 10.0 Jogging at 7 mph = 11.5 Shoveling sand, snow = 7.0 Basketball game =8.0 Bicycling – on flat: moderate effort (12-14 mph) =8.0 Skiing cross country – slow (2.5 mph =7.0; fast (5.0-7.9 mph)=9.0 Soccer – casual =7.0 competitive =10.0 Swimming – moderate/hard =8-11 Tennis singles =8.0 Volleyball – competitive =8.0
Ainsworth, et al. 2000

Haskell WI, Lee I-M, Pate RP, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation. 2007:116-000-000. http://circ.ahajournals.org