The Basics
How Much Physical Activity Do I Need Each Week?
Aerobic
Do aerobic activity for at least 10 minutes at a time.
- If you choose activities at a moderate level, do at least 2 hours and 30 minutes a week. Moderate activity includes things like walking fast, dancing, gardening, or yard work.
- If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activity includes things like jogging, jumping rope, swimming laps, or riding a bike on hills.
Strengthening
Strengthening activities include push-ups, sit-ups, and lifting weights.
- Do strengthening activities at least 2 days a week. Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms.
