Making Physical Activity a Part of Mary's Life

Mary, 75, lives by herself and likes to stay busy. She gets 180 minutes of moderate-intensity aerobic activity each week along with 3 days of muscle-strengthening activities.

Mary's Physical Activity Routine

On Mondays, Wednesdays and Fridays, Mary goes to an exercise class at her local senior center. The class includes 30 minutes of aerobic dance, which she can do at a moderate intensity, and 20 minutes of strength training activities.

On most Sundays, Mary visits her favorite park and walks a trail with her friends. This takes about 45 minutes. The trail is hilly, so about 30 minutes of Mary's walk is moderate intensity and about 15 minutes is vigorous intensity. Remember, the 15 minutes of vigorous intensity counts as 30 minutes of moderate intensity walking.

Mary adds an extra 30 minutes of walking each week by taking her grandson to school, walking to her friend's home, or briskly walking at the mall during shopping trips.

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
30 minute brisk walk 15 minute vigorous walk	30 minutes aerobic dance Strength training	10 minute brisk walk at mall	30 minutes aerobic dance Strength training		30 minutes aerobic dance Strength training	10 minute brisk walk to friend's home 10 minute brisk walk from friend's home
Total: The equivalent of 150 minutes of moderate-intensity aerobic activity + 3 days muscle-strengthening activity