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Get Active

 
 
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The Basics

How much physical activity do I need each week?

Aerobic
Watch this video for help with what counts as aerobic activity. 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, or raking leaves.
  • 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.
Quick Guide Main Menu
Start Today: Small Steps
  • Test your physical activity IQ External Links Disclaimer Logo with this quiz.
  • Do sit–ups and push–ups while you are watching TV tonight.
  • Make an exercise plan for next week and write it on your calendar.

Learn how getting more active can help reduce your risk of heart disease; overweight and obesity; osteoporosis; and colorectal cancer.

Find additional resources from healthfinder.gov.


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