First, let’s define physical activity as anything that gets your body moving.  Second, there are two types of physical activity.  One is aerobic or “cardio” which gets you breathing harder and your heart beating faster.  Next is muscle-strengthening or “lifting weights” which work all the major muscle groups of your body.   Both types are important.  Consistency with physical activity is a key factor in achieving health and fitness benefits.  Of course if you are consistent, you have likely found an activity that you enjoy doing. 

If you are not very active right now, begin to work up to 10 minutes of activity at a time.  One barrier to physical activity is the “lack of time” in our busy day.  However, health benefits can be gained even with multiple 10 minute bouts of physical activity such as a brisk walk.  If you took 3, 10 minute brisk walks a day 5 days a week that would total 150 minutes of moderate intensity physical activity for the week. 

The Physical Activity Guidelines for Americans recommends:

Adults need at least:

2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) 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

1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) 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).

For Even Greater Health Benefits

Adults should increase their activity to:

5 hours (300 minutes) each week of moderate-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).

Or

2 hours and 30 minutes (150 minutes) each week of 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).