How Much Exercise Do You Need?

Regular physical activity is an important part of maintaining your overall health. The Physical Activity Guidelines for Americans outline the amount of exercise and which forms are needed for optimal benefits.

/10

Which form(s) of physical activity should you get every week?

Cardio only

Strength training only

Cardio and strength training

Just stretching

/10

Which factors influence how much physical activity you should get?

Age

Health status

Fitness level

Both A + B

/10

How much exercise do adults need per week?

150 minutes of moderate intensity physical activity and 2 days of strength training

150 minutes of moderate intensity physical activity and 4 days of strength training

60 minutes of moderate intensity physical activity and 2 days of strength training

60 minutes of moderate intensity physical activity and 4 days of strength training

/10

How much exercise do adolescents (ages 6-17 years) need daily?

30 minutes or more of moderate to vigorous physical activity

One hour or more of moderate to vigorous physical activity

Two hours or more of moderate to vigorous physical activity

Regular activity throughout the day without a set standard

/10

During moderate-intensity exercise, you should notice an increase in your heart rate and breathing but still be able to hold a conversation. What is an example of moderate-intensity activity?

Brisk walking

Swimming

Gardening

All of the above

/10

Getting 75 minutes of vigorous activity per week is equivalent to the recommended 150 minutes of moderate activity per week. What are some examples of vigorous-intensity exercises?

Running, cycling uphill, playing singles tennis

Jumping rope, playing soccer, doing heavy yardwork like digging

Both A and B

Yoga, stretching, playing catch

/10

Which fitness practice do experts recommend adding to your routine after age 65?

Activities to make you sweat, like using a sauna

Activities to improve balance, like practicing standing on one leg

Activities to increase your heart rate, like playing tennis

All of the above

/10

Which muscle groups should you target during strength training?

Work whichever muscle is feeling weak that day

Work every muscle each workout unless you feel sore

Alternate your training days to include all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms

Alternate your training days to include your legs and arms

/10

Aside from increasing your muscle mass and strength, what are some health benefits of strength training?

Improved bone density, which reduces the risk of weak bones and fractures

Increased metabolism (your body’s ability to convert food to energy)

Reduced risk of diseases like diabetes and heart disease

All of the above

/10

Bodyweight exercises are an example of strength training. What are bodyweight exercises?

Exercises that use your own body as a resistance weight, such as lunges and planks

Lifting exercises that require you to lift weights equivalent to your body weight

Exercises that require full body strength, like deadlifts

Exercises that use resistance bands to focus resistance on one area

You Answered 0-3 Questions Correctly

Just starting your fitness journey? You may already be getting the recommended weekly activity without realizing it! If not, no worries. The key is to start small and work your way up. For example, try adding a short walk to your daily routine to get moving.

Learn More About Fitness Goals Here

You Answered 4-6 Questions Correctly

You know a bit about how much exercise you should be getting—and which types of movement count towards your weekly goal. Challenge yourself to try something new this week, like playing a game of tennis with a friend or going to a yoga class.

Learn More About Fitness Goals Here

You Answered 7-10 Questions Correctly

You’re a fitness pro! You know your exercise goals and how to reach them. Consider meeting with a personal trainer to take your workouts to the next level. They can highlight areas you might need to improve, such as balance or strength, and give you the tools to get there.

Learn More About Fitness Goals Here