Are You Getting 150 Minutes per Week of Moderate-to-Vigorous Intensity Exercise?

~ Life Loves Movement

You have heard it so many times that the message now sounds like Charlie Brown’s teacher, move more and eat less.  Easy to say, a lot more difficult to do.  Over one-third of American adults are classified as obese by the CDC, that does NOT include those people who are overweight.  Let’s be honest, fat parents usually raise fat kids.  How does the future look?  Not real promising for the American population. 

Are you a couch potato?

The internet and social media are full of trendy gimmicks, pills, and workouts to lift your ass cheeks.  Do they work is another story for another day, but they do make money.  In 2018 the CDC wrote their second edition of physical activity guidelines, this time including the cognitive benefits of exercise.  For this blog, I’m talking about the weekly minutes of physical activity you need to have for basic health.  My guess is most of you who read this blog are not getting these minimum requirements:

  • 150-300 minutes of moderate aerobic physical activity per week, or in conjunction with
  • 75-150 minutes of vigorous aerobic physical activity per week, and
  • 2 days per week of moderate or greater intensity muscle and bone strengthening activities

At the most basic level spread out in a “payment plan”, that is about 21 minutes a day of moderate physical activity, seven days per week.  I know what you’re thinking, and the answer is yes, you can combine muscle and bone strengthening activities into an aerobic session thus killing two birds with one stone.  To stay in line with the CDC’s obesity stats, one in three who read this are obese, and at least half are overweight.  With those facts in mind, you are very likely not meeting these minimum standards for basic health.

I’ll explain more about the intensity levels to help you understand if you are achieving them or not.  Moderate means your breathing is labored, and you can have a conversation with another person.  Vigorous means your breathing is harder and you cannot maintain a conversation.  Taking a stroll around the block while easily chatting with your friend or on the phone is not at the moderate level.  Many adults and older adults give themselves a break by saying they are active because they walk daily.  The truth hurts, and they are not at the moderate level the CDC states is needed to reduce health risk factors and improve cognitive function.

The best news is you can achieve the 150 weekly minutes in any way you want!  There are many options you can enjoy elevating your heart rate using all your body parts, and they are all correct answers.  Combining resistance training with aerobic training is the best bang for your buck.  Can you workout to hard?  You do not want to injure yourself of course, the answer is still no.  The more intense and longer duration of your physical activity the better for every aspect of your physical and mental health. 

So, you’re still holding on to the excuse of the gym not open, or not open at full capacity.  These requirements are still in effect 365 days of EVERY year, including 2020.  Even more so with a pandemic because stronger immune systems are directly associated with higher levels of fitness.  If reading the stats of mortality rates and health risk factors relating to COVID-19 has not changed your mind on being physically active, then death at an early age is what you are rightfully earning. 

Your living room can be a great workout studio if necessary

Use these straightforward guidelines for what they are, guidelines to help you make good decisions on how much exercise you need each week.  Color in the template using whatever crayons you want.  The artwork looks good on the refrigerator door regardless of the color combinations.  Pledge to yourself on achieving the minimum 21 minutes a day of moderate exercise.  Oh, and you can break that time up into smaller bouts of even five minutes, four or so a day.  BOOM!  I just blew your mind and pulled the excuse rug out from underneath you.

Email me at athleteinthegameoflife@gmail.com, and I can help you set up a program.  Go to my website, mattpeale.com, and download my video series and free report to help you use exercise to overcome chronic pain.  Buy my book while on my website as well to improve your knowledge.  Just because you are over 40 does not mean you are exempt from being healthy, active, and happy!

Published by Life Loves Movement

Matt Peale is a graduate of the University of Southern Mississippi where he earned an undergraduate degree in marketing in 1997. For two years, Matt played at the highest level of men’s soccer at Southern Miss, before getting involved with other leadership opportunities in fraternal government. Always having a passion for health and fitness, Matt became a National Exercise & Sports Trainers Association Personal Fitness Trainer in 2008 and began working at 24HR Fitness in Laguna Hills, CA. In 2009, he became certified by the American Council on Exercise, National Academy of Sports Medicine, and National Federation of Personal Trainers. Matt has worked with clients ranging from teens to people in their 90’s during his time at 24 HR Fitness, and was promoted to Assistant Fitness Manager. Always comfortable speaking in public, Matt has been the featured speaker at numerous healthy lifestyle trainings in California and Mississippi. In 2012, he opened Pine Belt Nutrition in Hattiesburg, MS, working with clients on weight loss and exercise. Matt has hosted multiple weight loss contests and taught boot camp style training, in addition to one-on-one clients at Pine Belt Nutrition. In 2014 Matt moved back to his high school hometown in Mandeville, LA, and began working at Franco’s Athletic Club and became exclusively certified by the National Academy of Sports Medicine. In 2017, he cofounded Movement Academy and developed a PE curriculum and senior exercise program. With customers throughout south Louisiana, Matt helps seniors build neuroplasticity through exercise to improve their cognitive function and reduce injuries from falls. Matt continues to be a paid speaker, delivering professional development seminars for PE teachers throughout the Gulf South. A former NPC Physique Bodybuilder, and now a Masters Elite Division Obstacle Course Racer, Matt embodies a healthy, active lifestyle and is a product of his product.

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