Adding Physical Activity to Your Life

There are a lot of ways to get the physical activity you need!

If you're thinking, "How can I meet the guidelines each week?" don't worry. You'll be surprised by the variety of activities you have to choose from. To meet the guidelines for aerobic activity, basically anything counts, as long as it's done at a moderate- or vigorous-intensity for at least 10 minutes at a time.

Stick With It

By picking physical activities you enjoy and that match your abilities, it will help ensure that you stick with them. If you're not sure where to start, here are some examples.

Example 1: Moderate Intensity Activity and Muscle Strengthening Activity
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
30 minute brisk walk	30 minute brisk walk	30 minute brisk walk	Weight training	30 minute brisk walk	30 minute brisk walk	Weight training
Total: 150 minutes moderate-intensity aerobic activity + 2 days muscle-strengthening activity

 

Example 2: Vigorous Intensity Activity and Muscle Strengthening Activity
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	25 minute jog		25 minute jog and weight training		Weight training	25 minute jog
Total: 75 minutes vigorous-intensity aerobic activity + 2 days muscle-strengthening activity

 

Example 3: Mix of Moderate & Vigorous Intensity Activity and Muscle Strengthening Activity
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
30 minute brisk walk	15 minute jog	Weight training	30 minute brisk walk	Weight training	15 minute jog	30 minute brisk walk
Total: The equivalent of 150 minutes of moderate-intensity aerobic activity + 2 days muscle-strengthening activity

When to Check With Your Doctor

Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.

Need more examples?

See this print-friendly brochure (PDF-24k), and check out our video page for lots of specific examples of muscle strengthening exercises, both at home and in the gym.

---

Please note: Some of these publications are available for download only as *.pdf files. These files require Adobe Acrobat Reader in order to be viewed. Please review the information on downloading and using Acrobat Reader software.