Final answer:
According to CSEP and HHS, adults 18+ should exercise for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities twice a week.
Step-by-step explanation:
Physical Activity Recommendations for Adults,
The Canadian Society for Exercise Physiology (CSEP) guidelines align closely with the U.S. Department of Health and Human Services (HHS) in setting recommendations for physical activity levels in North American adults. According to CSEP and HHS, adults aged 18 to 64 should aim for a minimum of 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity aerobic activity. These guidelines are set to help individuals improve health, reduce chronic disease risk, and enhance quality of life.
Moderate activities might include brisk walking or cycling, described as activities where you can talk but not sing. Vigorous activities could be running or high-intensity interval training, where you can only say a few words without stopping to catch your breath. Additionally, it is recommended that adults also engage in muscle-strengthening activities on two or more days per week, involving all major muscle groups to provide additional health benefits.
Observational studies have found that following these guidelines can lead to significant improvements in health, including an increase in life expectancy. Physical activity positively correlates with maintaining physical fitness, healthy weight management, bone density, muscle strength, joint mobility, immune system health, cognitive ability, and psychological well-being.