Adding Physical Activity to Your Life
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. 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 for adults that meet recommended levels of aerobic and muscle-strengthening physical 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 + 2 days muscle-strengthening activity
Sunday | Monday
25 minute jog |
Tuesday | Wednesday
25 minute jog and weight training |
Thursday | Friday
Weight training |
Saturday
25 minute jog |
Total: 75 minutes vigorous-intensity aerobic activity + 2 days 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 + 2 days 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.
Set goals, choose activities that work for you, and stay on track with the Move Your WaySM Activity Planner.
You can also track your weekly activity with this Physical Activity Diary. [PDF-18KB]