How Much Physical Exercise Do Adults Need?


Adult Exercise

According to the 2008 Physical Activity Guidelines for Americans, adults need 150 minutes of moderate exercise each week. That’s roughly the same amount of time as a feature-length movie. And the good news is that you can break this 150 minutes up to suit your schedule. “As long as you’re doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time,” says the Centers for Disease Control and Prevention. These 10-minute intervals can include things like climbing stairs, walking or jogging.

“The simplest, positive change you can make to effectively improve your heart health is to start walking,” recommends the American Heart Association. “A walking program is flexible and boasts high success rates because people can stick with it. It’s easy for walking to become a regular and satisfying part of life.”

Simply put, any physical exercise is better than none!

What If I Still Can’t Hit My Exercise Goal?

Sometimes, it can still be difficult to fit enough exercise into your busy schedule. The average American adult employed full time works 47 hours per week, according to a Gallup poll, and four in 10 workers put in over 50 hours each week. And on top of that, you have to run errands, take care of the kids, and, of course, eat and sleep. There just isn’t enough time in the day.

“The best advice is to keep in mind that any amount of activity is better than none and it’s important to select exercise that is consistent with your goals,” says Brian Parr, associate professor of exercise and sports science at the University of South Carolina-Aiken. “And, if you can’t make time to exercise during the week, you can get at least some of the benefits by being a weekend warrior.”

There is a growing population of Americans that attempt to cram an entire week’s worth of exercise into a two-day weekend. We call these individuals Weekend Warriors! “Quality may be more important than quantity,” says Gary O’Donovan, a research associate at Loughborough University in England. “You are not going to fidget or stand your way to health.” So, get up and get active when you have a chance – any chance. And if you don’t like the gym – lifting weights or running on a treadmill – try something different. “Sports such as hiking, canoeing, swimming, racket and ball sports and numerous other physical activities give you more choices for enjoyable exercise, which is likely to keep you motivated,” says Tina Pashley of LIVESTRONG.

Get Active With Terrapin Adventures – Weekend Warriors Welcome!

“The problem is, for many of us, exercise can be boring and repetitive. But it doesn’t have to be,” writes Elizabeth Harmon, Huffington Post.

“I tell people to think ‘outside the barbell,’” says Dr. Marc Tinsley. “Fitness isn’t about sweat, six-packs, and sex appeal; it’s about having enough energy to do your activities of daily living safely and effectively.”

Conveniently located in Howard County, Maryland, between Baltimore and Washington DC, Terrapin Adventures not only features the ultimate challenge course with three levels taking you up to 40 ft. in the air, but we also offer several guided tours and outdoor activities, such as biking, backpacking, kayaking, and geocaching, just to name a few. Activities levels range from easy to moderate, so there is something for everyone!

“Outdoor exercise can be adapted to anyone’s level of fitness,” advises Tina Vindum, the author of Tina Vindum’s Outdoor Fitness: Step Out of the Gym into the Best Shape of Your Life and the first outdoor fitness instructor accredited by the American Council on Exercise.

Find Your Next Adventure!

“Being outside enriches your experience,” says Ellen Miller, Outdoor Fitness Coach at the Vail Vitality Center and Vail Athletic Club in Vail, Colorado, and the only American woman to have summited both sides of Mt. Everest.

If you have any questions, please call Terrapin Adventure at 301.725.1313, or email us at to learn more.

Works Cited

  1. “How much physical activity do adults need?” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 4 June 2015, Accessed 15 Sept. 2017.
  2. “Maybe that workout can wait till the weekend?” CNN. Cable News Network, n.d. Web. 10 Mar. 2017.
  3. “Turns out Americans work really hard…but some want to work harder.” CNNMoney. Cable News Network, n.d. Web. 10 Mar. 2017.
  4. “Weekend exercise alone ‘has significant health benefits’” BBC News. BBC, 10 Jan. 2017. Web. 10 Mar. 2017.
  5. CBS/AP. “Do “weekend warriors” reap the full benefits of exercise?” CBS News. CBS Interactive, 09 Jan. 2017. Web. 10 Mar. 2017.
  6. Sample, Ian. “Weekend workouts can benefit health as much as regular exercise, say researchers.” The Guardian. Guardian News and Media, 09 Jan. 2017. Web. 10 Mar. 2017.
  7. Pashley, Tina. “Physical, Social, Emotional & Intellectual Benefits of Outdoor Recreation.” LIVESTRONG.COM. Leaf Group, 26 May 2015. Web. 12 May 2017.
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