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 |
- 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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