Take Action!
I’m already physically active, and I want to keep it up.
If you are already active for 2 hours and 30 minutes each week, you can get even more health benefits by stepping up your routine. Work your way up to 5 hours or more of activity each week. This level of activity can lower your chances of getting breast and colon cancer.
Add vigorous activities.
In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging instead of walking for 15 minutes each time.
Mix it up.
Mix vigorous activities with moderate ones. Don’t forget to do strengthening activities 
2 days a week. Consider joining a fitness group or exercise class.
Challenge yourself to see just how high you can raise your activity level.
