If you want to improve your health, adding physical activity is one of the most important steps you can take. The number of aerobic sessions per week depends on your preference and the length of each session, but there are specific guidelines regarding the number of minutes per week that you should perform aerobic exercise.
General Physical Activity Guidelines
According to the 2008 Physical Activity Guidelines for Americans, aerobic activity reduces your risk for health problems. While some activity is better than none, you can boost your health benefits by increasing the frequency, duration and intensity of your activity. Both aerobic and resistance training are beneficial, and you can benefit regardless of your age. If you are concerned about the possibility of injury, remember that the benefits of physical activity far outweigh the risk of negative outcomes.
Adults
For adults, health benefits occur when you perform 150 minutes per week of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity or an equivalent combination of moderate- and vigorous-intensity aerobic activity. For additional health benefits, increase your aerobic activity to 300 minutes per week of moderate intensity, or 150 minutes per week of vigorous-intensity aerobic activity. Perform your activity in bouts of at least 10 minutes, and spread your sessions throughout the week.
Children and Adolescents
Children and adolescents should aim for at least 60 minutes of physical activity every day, or about 420 minutes per week. This time should be spent doing moderate- or vigorous-intensity aerobic activity. Encourage children and adolescents to participate in a variety of physical activities that are fun, enjoyable and age-appropriate. You might enroll your child in team sports such as soccer and softball or lessons such as dance and martial arts.
Older Adults
In addition to the aforementioned guidelines for adults, some additional guidelines apply to older adults and adults with disabilities. The most important rule is to avoid inactivity. If you are unable to complete 150 minutes of physical activity each week because of your age or disability, simply be as active as your age or condition allows. No matter what your age or physical condition, consult your health care provider before undertaking a physical fitness program.
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