Adding Physical Activity To Your Life
There are a lot of ways to get the physical activity you need! If you're thinking, "How can I meet the guidelines each week?" Don't worry. You'll be surprised by the variety of activities you have to choose from. To meet the guidelines for aerobic activity, basically anything counts, as long as it's done at a moderate or vigorous-intensity for at least 10 minutes at a time.
When to Check With Your Doctor
Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.
Stick With It
By picking physical activities you enjoy and that match your abilities, it will help ensure that you stick with them. If you're not sure where to start, here are some examples.
Example 1: Moderate Intensity Activity and Muscle Strengthening Activity
Sunday-30 minute brisk walk
Monday-30 minute brisk walk
Tuesday-30 minute brisk walk
Wednesday-Weight training
Thursday-30 minute brisk walk
Friday-30 minute brisk walk
Saturday-Weight training
Total: 150 minutes moderate-intensity aerobic activity+ 2 days muscle-strengthening activity
Example 2: Vigorous Intensity Activity and Muscle Strengthening Activity
Sunday
Monday-25 minute jog
Tuesday
Wednesday-25 minute jog and weight training
Thursday
Friday- Weight training
Saturday-25 minute jog
Total: 75 minutes vigorous-intensity aerobic activity+ 2 days muscle-strengthening activity
Example 3: Mix of Moderate & Vigorous Intensity Activity and Muscle Strengthening Activity
Sunday-30 minute brisk walk
Monday-15 minute jog
Tuesday-Weight training
Wednesday-30 minute brisk walk
Thursday-Weight training
Friday-15 minute jog
Saturday-30 minute brisk walk
Total: The equivalent of 150 minutes of moderate-intensity aerobic activity+ 2 days muscle-strengthening activity
When to Check With Your Doctor
Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.
Stick With It
By picking physical activities you enjoy and that match your abilities, it will help ensure that you stick with them. If you're not sure where to start, here are some examples.
Example 1: Moderate Intensity Activity and Muscle Strengthening Activity
Sunday-30 minute brisk walk
Monday-30 minute brisk walk
Tuesday-30 minute brisk walk
Wednesday-Weight training
Thursday-30 minute brisk walk
Friday-30 minute brisk walk
Saturday-Weight training
Total: 150 minutes moderate-intensity aerobic activity+ 2 days muscle-strengthening activity
Example 2: Vigorous Intensity Activity and Muscle Strengthening Activity
Sunday
Monday-25 minute jog
Tuesday
Wednesday-25 minute jog and weight training
Thursday
Friday- Weight training
Saturday-25 minute jog
Total: 75 minutes vigorous-intensity aerobic activity+ 2 days muscle-strengthening activity
Example 3: Mix of Moderate & Vigorous Intensity Activity and Muscle Strengthening Activity
Sunday-30 minute brisk walk
Monday-15 minute jog
Tuesday-Weight training
Wednesday-30 minute brisk walk
Thursday-Weight training
Friday-15 minute jog
Saturday-30 minute brisk walk
Total: The equivalent of 150 minutes of moderate-intensity aerobic activity+ 2 days muscle-strengthening activity