Part 4. Being Active for Life
Finding out what kind and how much physical activity you need
How do I do it?
It's your choice. Pick an activity that's easy to fit into your life. Do
at least 10 minutes of physical activity at a time. Choose
aerobic activities that work for you. These make your heart
beat faster and can make your heart, lungs, and blood vessels stronger and more
fit. Also, do strengthening activities which make your muscles
do more work than usual.
Why should I be physically active?
Physical activity can make you feel stronger and more alive. It is a fun
way to be with your family or friends. It also helps you improve your
health.
How many times a week should I be physically active?
It is up to you, but it is better to spread your activity throughout the
week and to be active at least 3 days a week.
How do I build up more physical activity?
Do a little more each time. Once you feel comfortable, do it more often.
Then you can trade activities at a moderate level for vigorous ones that take
more effort. You can do moderate and vigorous activities in the same week.
How much physical activity do I need to do?
This chart tells you about the activities that are important for you to
do. Do both aerobic activities and strengthening activities.
Each offers important health benefits. And remember, some physical activity is
better than none!
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Aerobic Activities |
If you choose activities at a moderate level, do
at least 2 hours and 30 minutes a week.
If you choose vigorous activities, do at least
1 hour and 15 minutes a week. |
- Slowly build up the amount of time you do physical activities.
The more time you spend, the more health benefits you gain. Aim for twice the
amount of activity in the box at left.
- Do at least 10 minutes at a time.
- You can combine moderate and vigorous activities.
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Muscle Strengthening Activities |
Do these at least 2 days a week. |
- Include all the major muscle groups such as legs, hips, back,
chest, stomach, shoulders, and arms.
- Exercises for each muscle group should be repeated 8 to 12
times per session.
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How can I tell an activity at a moderate level from a vigorous
one?
Vigorous activities take more effort than moderate ones. Here are just a
few moderate and vigorous aerobic physical activities. Do these for 10
minutes or more at a time.
Moderate Activities (I can talk while I do them, but I can't
sing.)
- Ballroom and line dancing
- Biking on level ground or with few hills
- Canoeing
- General gardening (raking, trimming shrubs)
- Sports where you catch and throw (baseball, softball,
volleyball)
- Tennis (doubles)
- Using your manual wheelchair
- Using hand cyclers—also called ergometers
- Walking briskly
- Water aerobics
Vigorous Activities (I can only say a few words without stopping to
catch my breath.)
- Aerobic dance
- Biking faster than 10 miles per hour
- Fast dancing
- Heavy gardening (digging, hoeing)
- Hiking uphill
- Jumping rope
- Martial arts (such as karate)
- Race walking, jogging, or running
- Sports with a lot of running (basketball, hockey, soccer)
- Swimming fast or swimming laps
- Tennis (singles)
Keeping track of what you do each week
Make copies of the forms that follow to write down your goals and track
your activities each week. There are examples first, and then blank forms for
your use.
The first form is for aerobic activities. The second form is for
strengthening activities. Be active your way by choosing
activities you enjoy!
Tracking works!
"I made a copy of the tracking forms and keep them handy to fill out
each day. Know what? When I fill out the forms—it's easier to reach my
weekly goal."
Example: My aerobic activities this week
My goal is to do aerobic activities for a total of 2 hours and 30
minutes this week.
When I did it and for how long
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What I did |
Effort |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Total hours or minutes |
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Walked |
Moderate |
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30 min |
30 min |
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30 min |
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30 min |
2 hours |
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Biked fast |
Vigorous |
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30 min |
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30 min |
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This is the total number of hours or minutes
I did these activities this week: |
2 hours and 30 min |
Example: My strengthening activities this week
My goal is to do strengthening activities for a total of 2 days this
week.
When I did it
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What I did |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Total days |
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Sit-ups |
Yes |
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1 day |
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Stretch bands |
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Yes |
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1 day |
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This is the total number of days I did these
activities this week: |
2 days |
My aerobic activities this week
My goal is to do aerobic activities for a total of ______ hours and
______ minutes this week.
When I did it and for how long
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What I did |
Effort |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Total hours or minutes |
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This is the total number of hours or minutes
I did these activities this week: |
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My strengthening activities this week
My goal is to do strengthening activities for a total of ______ days
this week.
When I did it
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What I did |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Total days |
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This is the total number of days I did these
activities this week: |
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Notes
top of page
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