There are a lot of ways to get the physical activity you need!
Don't worry if you're thinking, "How can I get the recommended amount of physical activity each week?" You'll be surprised by the variety of activities you have to choose from. To meet the recommendations for aerobic activity, basically any aerobic activity counts, as long as it's done at a moderate- or vigorous-intensity. Any amount of physical activity has some health benefits.
Stick with it
To make sure you'll stick with it, pick physical activities that you enjoy and match your abilities. If you're not sure where to start, here are some examples of weekly physical activity schedules that meet recommended levels of physical activity.
Example 1: Moderate-Intensity Activity and Muscle-Strengthening Activity
- Sunday: 30 minute brisk walk
- Monday: 30 minute brisk walk
- Tuesday: 30 minute brisk walk
- Wednesday: Weight training
- Thursday: 30 minute brisk walk
- Friday: 30 minute brisk walk
- Saturday: Weight training
Total: 150 minutes moderate-intensity aerobic activity + two days muscle-strengthening activity
Example 2: Vigorous-Intensity Activity and Muscle-Strengthening Activity
- Monday: 25 minute jog
- Wednesday: 25 minute jog and weight training
- Friday: Weight training
- Saturday: 25 minute jog
Total: 75 minutes vigorous-intensity activity + two days muscle-strengthening activity
Example 3: Mix of Moderate- and Vigorous-Intensity Activity and Muscle-Strengthening Activity
- Sunday: 30 minute brisk walk
- Monday: 15 minute jog
- Tuesday: Weight training
- Wednesday: 30 minute brisk walk
- Thursday: Weight training
- Friday: 15 minute jog
- Saturday: 30 minute brisk walk
Total: The equivalent of 150 minutes of moderate-intensity aerobic activity + two days of muscle-strengthening activity
When to check with your doctor
Physical activity that requires moderate effort is safe for most people. But if you have a chronic health condition, be sure to talk with your doctor about the types and amounts of physical activity that are right for you. Examples of chronic conditions are heart disease, arthritis, and diabetes. Also, if you have been inactive, have a disability, or are overweight, discuss vigorous-intensity physical activity with your doctor before beginning.