Ithaca College

How much exercise do you need to get fit for Spring? 

Many individuals looking to get in shape or lose a few pounds know the key to success is through diet and exercise. But how much (and what type) of physical activity do you actually need to achieve your goals? According to the CDC, Americans over age 18 need: 

• At least 2.5 hours of moderate intensity aerobic activity (i.e. fast walking, riding a bike on level ground with some hills) per week AND two or more days of resistance activities.

OR 

• 1.25 hours of vigorous intensity aerobic activity (i.e. running) every week AND the same two or more days per week of resistance exercise.

You can break up these total weekly times into smaller chunks spread throughout the week (don’t run for 1.25 hours one day and sit around for the next 6 days!). Do 20 minutes of moderate intensity aerobic exercise 7 days during the week or do 25 minutes of vigorous intensity aerobic activities only 3 days out of the week. Remember to include resistance exercise. You don't necessarily need a gym - this can include exercises that only use your body weight. Some ideas include: pushups, lunges, and squats.

Next week's Wellness Wednesday begins a 2 part series on fitness! On April 13th we'll focus on Aerobic Conditioning and Body Composition; and on April 20th, Muscular Fitness and Flexibility. Come learn some new tips to help jump start your spring fitness routine! Both programs will be held from noon - 1:50pm in the Ithaca Falls Room*.

For more information on Wellness Wednesday and Fitness For Students, visit the Center for Health Promotion website. For more information about the CDC recommendations, visit the CDC website.

Submitted by Kate Leugers, '12

*Individuals with disabilities requiring accommodations may contact Nancy Reynolds in the Center for Health Promotion at nreynolds@ithaca.edu. We ask that requests for accommodations be made as soon as possible.