Making Physical Activity a Part of Maria's Life
Maria, an active 16-year-old, does lots of physical activities. During physical education class she plays tennis and does sit-ups and push-ups. She also likes to play basketball at her local YMCA, take yoga classes, and go dancing with friends.
Here is what a week in Maria's active life looks like. Notice that her schedule includes at least 60 minutes of activity each day, with vigorous aerobic activity on four days of the week. She also gets three days of muscle strengthening and four days of bone strengthening throughout the week.
Monday |
||||
---|---|---|---|---|
Activity |
Amount of Time |
Vigorous |
Muscle |
Bone |
Walks dog | 10 minutes |
|||
Plays basketball at YMCA | 50 minutes |
|||
Total Time | 1 hour |
Tuesday |
||||
---|---|---|---|---|
Activity |
Amount of Time |
Vigorous |
Muscle |
Bone |
Walks dog | 10 minutes |
|||
Plays tennis | 35 minutes |
|||
Does sit-ups and push-ups during P.E. class | 5 mintues |
|||
Walks briskly with friends | 15 minutes |
|||
Total Time | 1 hour, 5 minutes |
Wednesday |
||||
---|---|---|---|---|
Activity |
Amount of Time |
Vigorous |
Muscle |
Bone |
Walks dog | 10 minutes |
|||
Plays basketball at YMCA | 50 minutes |
|||
Total Time | 1 hour |
Thursday |
||||
---|---|---|---|---|
Activity |
Amount of Time |
Vigorous |
Muscle |
Bone |
Walks dog | 10 minutes |
|||
Plays tennis | 30 minutes |
|||
Does sit-ups and push-ups during P.E. class | 5 minutes |
|||
Plays with children at the park while babysitting | 15 minutes |
|||
Total Time | 1 hour |
Friday |
||||
---|---|---|---|---|
Activity |
Amount of Time |
Vigorous |
Muscle |
Bone |
Plays Frisbee in the park | 45 minutes |
|||
Mows lawn | 30 minutes |
|||
Total Time | 1 hour, 15 minutes |
Saturday |
||||
---|---|---|---|---|
Activity |
Amount of Time |
Vigorous |
Muscle |
Bone |
Goes dancing with friends | 1 hour |
|||
Does yoga | 30 minutes |
|||
Total Time | 1 hour, 30 minutes |
Sunday |
||||
---|---|---|---|---|
Activity |
Amount of Time |
Vigorous |
Muscle |
Bone |
Hikes | 1 hour |
|||
Total Time | 1 hour |
- Page last reviewed: November 5, 2008
- Page last updated: November 5, 2008
- Content source: Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion
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