Final answer:
To achieve at least 500 MET-min/week of physical activity, adults should engage in 150-300 minutes of moderate or 75-150 minutes of vigorous-intensity aerobic activity weekly, including muscle-strengthening activities, resulting in various health benefits.
Step-by-step explanation:
Accumulating at least 500 MET-min/week of moderate and/or vigorous physical activity results in a variety of health benefits, as recommended by the U.S. Department of Health and Human Services (HHS). Moderate activities can be represented by ones where a person can talk but not sing, while vigorous activities allow for only a few words without needing to pause for breath. According to the HHS guidelines, adults should engage in at least 150 to 300 minutes per week of moderate-intensity aerobic activity or 75 to 150 minutes per week of vigorous-intensity aerobic physical activity. Furthermore, muscle-strengthening activities should be incorporated at least two days per week for additional benefits.
Achieving these physical activity levels is linked to reduced risks of conditions such as heart disease, high blood pressure, Type 2 diabetes, certain cancers, falls, fractures, and depression. The health improvements include increased cardiovascular and muscular fitness, heightened bone density, enhanced cognitive function, and assistance in weight loss and maintenance. It is essential to start small and gradually build up to and exceed these recommendations for additional exercise benefits.