The snow has finally melted and temperatures are on the rise. That can only mean one thing. Beach season is just around the corner, and people are sweating it out and pounding the pavement to achieve a summer-ready physique.

But only 20 percent of U.S. adults are meeting both the aerobic and muscle-strengthening components of the Centers for Disease Control and Preventions physical activity recommendations, said Mekenzie L. Riley, a University of Illinois Extension nutrition and wellness educator.

According to Riley, those physical activity guidelines recommend that adults get at least 2 hours a week of moderate-intensity aerobic activity, such as walking, or 1 hours a week of vigorous-intensity aerobic activity, such as jogging or a combination of walking and running.

The guidelines also recommend that adults do muscle-strengthening activities, such as push-ups, sit-ups, or activities using resistance bands or weights. These activities should involve all major muscle groups and should be done on two or more days per week, she said.

Only 50 percent of adults are getting the recommended amount of aerobic activity, and only 30 percent are engaging in the recommended muscle-strengthening activity, she noted.

Although only 20 percent of adults are meeting both aerobic and strength-building activity recommendations, its a positive development that half of U.S. adults are meeting the aerobic guidelines and a third are meeting the muscle-strengthening recommendations, Riley said.

If you are meeting these requirements, the benefits to your long-term health are indisputable. You are doing a really good thing. However, thats not the only piece to the physical fitness puzzle. The American College of Sports Medicine now says that a sedentary lifestyle is a health risk factor, regardless of whether youre getting the proper amount of exercise, she added.

You might be pulling double sessions in the gym, but if you spend another five-plus hours sitting in front of a computer screen, television, or driving in a car, youre still endangering your health, she said.

Research shows that sedentary behavior -- sitting for long periods of time -- is distinct from physical activity and has been shown to be a health risk in itself. Meeting the guidelines for physical activity doesnt make up for a sedentary lifestyle, she said.

This is a problem because adults are sedentary for 60 percent or more of their waking hours. The risks of sitting all day are the ones youd expect: increased chance of heart disease and diabetes, a higher body mass index, and increased waist circumference. So what can we do? Get up and move!

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To be ready for short sleeves and swimsuits, you need to kick up aerobics