Physical Activity Recommendations
Physical activity simply means movement of the body that expends energy. Basically, any activity that increases your heart rate and use energy is considered exercise. The amount of physical activity needed is based upon what you are trying to achieve.
Improving Health or Maintaining Weight
30 minutes a day, 5 days a week of moderate intensity aerobic activity and muscle-strengthening activities 2 or more days a week that work all major muscle groups.
Reducing Weight and Improving Strength
60 minutes a day, 5 days a week of moderate to vigorous aerobic activity and muscle-strengthening activities 2 or more days a week that work major muscle groups.
Definitions
- Moderate Physical Activity
-
Working hard enough to increase your heart rate and break a sweat. You should be able to talk, but not sing the words to a song.
Examples:
- Walking fast
- Water aerobics
- Riding a bike on level ground
- Playing tennis with a partner
- Mowing the lawn
- Vigorous Physical Activity
-
Breathing hard and fast and your heart rate has gone up quite a bit. If you are working at this level, you will not be able to say more than a few words without pausing for breath.
Examples:
- Jogging or running
- Swimming laps
- Riding a bike fast or on hills
- Playing tennis without a partner
- Playing basketball
- Muscle Strengthening Exercises
-
Activities done to the point where it is difficult for you to do another repetition without help. 1 repetition is considered one movement. 1 set is considered 8-12 repetitions.
Examples:
- Lifting weights
- Working with resistance bands
- Push-ups, sit-ups
- Yoga
