Healthy Lifestyle For All

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Boost Your Energy with Physical Activity

Micheline Vargas, DrPH, RCEP
Research Scientist, Nutrition Investigations

“I’m too tired to exercise!” Sound familiar? It’s an excuse people often use to avoid exercise. But the truth is to gain energy, you must spend energy. It may sound strange, but by becoming more physically active, you actually increase your energy level. Over time, the body adapts to the stress of physical activity and becomes more efficient at producing energy – leaving you more energized!
On the flip side, too much exercise can zap your energy. Overexercising taxes your body, which leads to fatigue and possible injury. When beginning a physical activity program, start at a comfortable level and gradually increase the frequency, intensity, and time.
The first step to starting an exercise program is looking at where you are today. How much are you exercising right now? This is your starting point. You can use the new recommendations by the U.S. Department of Health and Human Services (Table 1) as a guide.
Table 1: Physical Activity Guidelines for Americans
Population
Aerobic Activity*(i.e. walking, dancing, cycling, jogging)
Muscle-Strengthening(i.e. weights, calisthenics, resistance bands)
AdditionalComments
Adults(18-64 years)
150 minutes of moderate-intensity activity per weekOR75 minutes vigorous-intensity activity per week
2 days per week8-10 exercises8-12 repetitions
During moderate activity an individual can talk, but not sing (i.e. biking slowly, brisk walk, doubles tennis, general gardening).
During vigorous activity an individual can only say a few words without stopping to catch their breath (i.e. jogging, aerobic dance, biking faster than 10 miles/hour, singles tennis).
Older Adults (65+ years)
150 minutes of moderate-intensity activity per weekOR75 minutes vigorous-intensity activity per week
2-3 days per week8-10 exercises8-15 repetitions
Older adults should include balance and flexibility training particularly if they are at risk of falling.
Adjust recommendations for chronic conditions and abilities.
Children/Youth (6-17 years)
60 minutes or more per day at moderate or vigorous intensity.
Intensity should be vigorous at least 3 days per week.
Exer-gaming activities, such as Wii Fitness, may be included.
3+ days per week of muscle and bone strengthening (as part of their 60 minutes of physical activity).
Activities should be age appropriate
Examples of muscle building include tug-of-war and abdominal crunches.
Examples of bone strengthening activities include basketball, gymnastics, and jumping rope.
Pregnant
150 minutes of moderate-intensity activity for women not currently engaging in vigorous activity.
Healthy women who regularly engage in vigorous-intensity activity may continue.
Consult your health-care provider
Health-care providers should always be involved in activity recommendations and program adjustments.
Disabled
150 minutes of moderate-intensity activity per weekOR60 minutes vigorous-intensity activity per week
2 days per week targeting all major muscle groups.
If disability prevents meeting recommendations the individual should perform to their abilities.
Health-care providers should be consulted for guidance on types and amounts of activity.
*Aerobic activity should be performed in sessions of 10 minutes or more.
These guidelines are minimum recommendations – adding even more exercise will provide greater benefits. For example, increase aerobic activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity for bigger gains. But, don’t forget to increase your program gradually!
In addition to physical activity, changes such as a healthy diet, proper supplementation, and stress management will lead to even greater energy levels and a life of optimal health and well-being.


Micheline Vargas, DrPH, RCEP Research Scientist, Nutrition Investigations
“I’m too tired to exercise!” Sound familiar? It’s an excuse people often use to avoid exercise. But the truth is to gain energy, you must spend energy. It may sound strange, but by becoming more physically active, you actually increase your energy level. Over time, the body adapts to the stress of physical activity and becomes more efficient at producing energy – leaving you more energized!
On the flip side, too much exercise can zap your energy. Overexercising taxes your body, which leads to fatigue and possible injury. When beginning a physical activity program, start at a comfortable level and gradually increase the frequency, intensity, and time.
The first step to starting an exercise program is looking at where you are today. How much are you exercising right now? This is your starting point. You can use the new recommendations by the U.S. Department of Health and Human Services.

*Aerobic activity should be performed in sessions of 10 minutes or more.
These guidelines are minimum recommendations – adding even more exercise will provide greater benefits. For example, increase aerobic activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity for bigger gains. But, don’t forget to increase your program gradually!
In addition to physical activity, changes such as a healthy diet, proper supplementation, and stress management will lead to even greater energy levels and a life of optimal health and well-being.
Micheline Vargas,
DrPH, RCEPResearch Scientist, Nutrition Investigations