Physical Activity in Adults

Regular physical activity is the key to good health. Research shows that increased physical activity has numerous benefits. It truly is the magic pill. The Department of Health and Human Services (DHHS) recommends that adults reach 150 minutes a week of moderate-intensity aerobic activity, or 75 minutes a week of vigorous-intensity aerobic activity, plus two muscle building activities.

Meeting these recommendations has numerous physical, social and emotional benefits. These are just a few of the many ways that you are helping your mind, body and spirit by being active:

  • Lower risk of coronary heart disease, stroke, high blood pressure, high cholesterol, diabetes, cancer (especially breast and colon)
  • Prevention of weight gain and/or weight loss
  • Improved cardio-respiratory, muscular fitness and balance
  • Reduced depression
  • Better cognitive function
  • Better sleep patterns
  • Increased energy

Gain these health improvements by engaging in moderate-intensity physical activities such as walking briskly, biking, canoeing, playing tennis or dancing.  For strengthening your muscles, try activities that work all the different parts of your body such as gardening (digging), sit-ups or lifting weights. It’s up to you to decide which activities fit your lifestyle.

  • Activity can be broken down into episodes of 10 minutes or more, preferably spread throughout the week.
  • Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 150 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
  • You should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.
  • Be Active with friends and family to stay motivated and on track.

Learn more about creating a well-balanced physical activity program using the five components of physical activity, or become one of the One Million North Carolinian’s who commits to being more active, more often. Contact Annie Martinie, Adults Program Manager, if you need help getting started on your path toward a physically active lifestyle.