The Meaning of 150 Minutes of Exercise Per Week Recommendation

Understanding the 150 Minutes of Exercise Recommendation

Getting 150 minutes of exercise per week is a common recommendation from health organizations and experts. But what does this number really mean? Here's an in-depth look at the 150 minutes exercise guideline, who it's for, and how to fit it into your routine.

Where the 150 Minutes Comes From

The 150 minutes per week recommendation stems from physical activity guidelines provided by organizations like the World Health Organization (WHO), American Heart Association (AHA), and U.S. Department of Health and Human Services (HHS).

These organizations base their exercise recommendations on extensive research into the amount and types of physical activity needed for good health. The key findings show that:

• Getting at least 150 minutes of moderate-intensity aerobic exercise per week provides substantial health benefits.
• An additional 75 minutes of vigorous aerobic exercise can provide maximal health benefits.
• Muscle-strengthening activities at least 2 days per week are also recommended.

Based on this evidence, the 150 minutes per week guideline emerged as the minimum recommended amount of aerobic activity for adults. Meeting this threshold can help reduce the risk of chronic diseases and prevent premature death.

Breaking Down the 150 Minutes

The 150 minutes per week recommendation may sound like a lot, but it's easily achievable when you break it down.

You can get to 150 minutes per week by doing:

• 30 minutes of moderate activity 5 days per week
• 25 minutes of vigorous activity 3 days per week
• A combination of moderate and vigorous exercise

Ideally, you'll spread the exercise out over multiple sessions throughout the week for the greatest health benefits.

What Counts as Moderate vs Vigorous?

Moderate and vigorous activity are defined as:

• Moderate activity: Any rhythmic, aerobic activity that makes you breathe harder and gets your heart beating faster. You should be able to talk, but not sing.
• Vigorous activity: Aerobic exercise that makes your heart rate significantly increase and makes it difficult to say more than a few words without pausing for breath.

Examples of moderate exercise include:

• Brisk walking
• Low-impact aerobics classes
• Recreational swimming
• Biking slower than 10 mph
• Most types of dancing
• General gardening (raking, weeding, planting)

Vigorous exercises include activities like:

• Jogging or running
• High-intensity aerobics
• Competitive swimming
• Biking faster than 10 mph
• Heavy gardening (digging, hoeing)
• Jumping rope

As long as the activity gets your heart pumping and breathing harder for sustained periods, it can count towards the weekly 150 minute goal.

Who Should Follow the 150 Minute Guideline?

The 150 minutes per week recommendation is aimed at adults between the ages of 18-64. But some groups may need more or less exercise than this general guideline.

Older adults:

Adults aged 65 and over benefit from exercising 150 minutes per week if possible. However, balance exercises are especially important to prevent falls in this age group.

Those with chronic conditions or mobility issues may need adjustments to their exercise routine, so speak to your doctor.

Pregnant women:

Healthy pregnant women should aim for 150 minutes of moderate activity per week. Focus on low-impact exercises and avoid contact sports.

Children and teens:

Children and adolescents ages 6-17 should get 60+ minutes of moderate to vigorous activity daily, incorporating muscle and bone strengthening exercises 3 days per week.

Adding More Exercise for Greater Benefits

Getting 150 minutes per week meets the minimum threshold for health benefits. But adding more exercise can provide even more protection against disease and early death.

Health organizations recommend working up to 300 minutes (5 hours) of moderate activity or 150 minutes of vigorous activity weekly for maximum health promotion.

Spreading the 300 minutes over most days of the week is ideal for burning calories, improving cardiovascular fitness, strengthening muscles and bones, and improving mental health.

How to Achieve 150+ Minutes Per Week

Reaching 150+ minutes doesn't have to be complicated or overly time consuming. Here are some tips to help you meet the guideline:

• Start slow - If you are currently inactive, build up from 10-15 minutes at a time. This prevents injury or burnout.
• Schedule it - Block out time in your calendar and treat exercise like an important appointment.
• Make it social - Exercise with friends or family for motivation and accountability.
• Try new activities - Mix up your workouts to prevent boredom.
• Sneak in extra steps - Take the stairs, walk during lunch, pace while on the phone, etc.
• Track your progress - Use a fitness tracker or app to monitor your activity and stay on track.

Exercise Recommendations for Health Conditions

People with certain medical conditions may need to take extra precautions with exercise or get physician guidance to create a safe routine.

Heart disease -

Moderate activity is recommended, but vigorous exercise may need to be avoided. Activities should be approved by a doctor.

Diabetes -

Regular activity helps manage blood sugar levels. Monitor levels closely when starting a new activity.

Arthritis -

Low-impact activities like walking, swimming, and range of motion exercises are recommended to improve joint flexibility and reduce pain.

Obesity -

Gradually work up to 150+ minutes per week of activity focusing on cardio and strength training to promote weight loss.

The Takeaway on 150 Minutes of Exercise

Getting 150 minutes of moderate aerobic exercise per week is the minimum recommendation for adults' health. Spreading activity out over several days prevents injury and provides greater benefits.

Adding muscle-strengthening and balance exercises 2-3 times per week is also key. Check with your doctor before significantly increasing your physical activity if you have limitations.

Achieving 150 active minutes can extend your lifespan, reduce chronic disease risk, and provide an array of mental and physical health benefits. Find activities you enjoy and be consistent to reach the 150 minute goal.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.