Physical Activity for Americans Guidelines

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The U.S Department of Health and Human Services created “Physical Activity for Americans Guidelines” to provide Americans with information on how they can most effectively maximize their health and wellness.

These recommendations are for adults over 18 years of age. 

  • 150-300 minutes per week of moderate intensity aerobic activity (brisk walking, dancing, mild-intensity hiking)
  • 75-150 minutes per week of vigorous intensity aerobic activity (running, strenuous hiking, high intensity interval training)
  • Resistance training of moderate or greater intensity involving all major muscle groups on 2+ days per week

Whether walking, swimming, dancing, or HIIT workouts; pick the type of aerobic exercise that you like to do! This will maximize the most important factor in any exercise regimen: consistency.

Our resistance training recommendations revolve around exercises that:
-Target multiple muscle groups at the same time (squat, deadlift, bench press).
-You can safely and properly perform and that can be made more challenging when you get better at them.
-Are related to your daily activities/ hobbies and improve your confidence in performing these activities.

Some of our favorite strengthening exercises, which can easily be performed at home during the COVID-19 National Emergency, are listed below. Pick an exercise from each category below and perform 2 sets of each exercise for as many repetitions as needed, until you feel like you can only do 3 more repetitions. For example, if you were doing push-ups and got to 12 and felt like you could only do 3 more good repetitions, you would stop at 12.


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Upper Body “Pushing” Exercises:
-Push-ups OR Table Push-ups (focus on good form)
-Forward Shoulder Raises
-Overhead Shoulder Press

Lower Body “Pushing” Exercise:
-Rear Foot Elevated Split Squats

Upper Body “Pulling” Exercises:
-Bent Over Rows
-Band Pull Aparts

Lower Body “Pulling” Exercises:
-Single-Leg Deadlifts

Give them a try and let us know what you think!

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