An updated report from the CDC, sadly reported that only 24% of Americans meet the recommended aerobic and strength exercise guidelines.

Recommended exercise guidelines for adults are:
150 minutes of moderate-intensity aerobic exercise per week
–AND–
2 days of full body strength training per week

Moderate-intensity aerobic exercise includes activities like brisk walking, riding a bike, pushing a lawn mower, or playing doubles tennis. If you prefer more vigorous activities such as running, swimming laps, or riding your back fast/uphill then the recommendation is 75 minutes of aerobic exercise per week. Full body strength training sessions include exercises to target your legs, hips, back, chest, abdomen, shoulders and arms.

We know that meeting these guidelines can reduce mortality risk by 19-25%! That is a HUGE deal!!

Are you meeting these guidelines? If not, here are two examples of how you can get there.

1. Moderate Aerobic Exercise & Strength Training
Sunday: 30 Minute Walk
Monday: Full Body Resistance Training
Tuesday: 30 Minute Walk
Wednesday: 30 Minute Walk
Thursday: Full Body Resistance Training
Friday: 30 Minute Walk
Saturday: 30 Minute Walk

2. Vigorous Aerobic Exercise & Strength Training
Sunday: Active Recovery/Rest Day
Monday: Full Body Resistance Training
Tuesday: 15 Minute Run
Wednesday: Active Recovery/Rest Day
Thursday: Full Body Resistance Training
Friday: 30 Minute Run/Bike Ride
Saturday: 30 Minutes Playing Tennis/Pickleball

This is not the only way to meet these guidelines! For example, breaking up a 30-minute walk into three 10-minute walks per day is perfectly acceptable if that fits your schedule better. More movement is more movement, period. If you can only add in a 5-minute walk per day this week, that is a win. Start somewhere and get moving!