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.

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 Monday Tuesday Wednesday Thursday Friday Saturday

30 minute brisk walk
30 minute brisk walk
30 minute brisk walk
Weight training
30 minute brisk walk
30 minute brisk walk
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 Tuesday Wednesday Thursday Friday Saturday

25 minute jog
25 minute jog
and weight training
Weight training
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 Monday Tuesday Wednesday Thursday Friday Saturday

30 minute brisk walk
15 minute jog
Weight training
30 minute brisk walk
Weight training
15 minute jog
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.