Concept

Activity Examples

HE A LTH EDUC A TION H E A L T H 1 0 0 V E R S I O N 3 / Implementing Your Fitness Plan

"These examples show how it’s possible to meet the Guidelines by doing moderate-intensity or vigorous-intensity activity or a combination of both. Physical activity at this level provides substantial health benefits.\n\nWays to get the equivalent of 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic physical activity a week plus muscle-strengthening activities:\n\n• Thirty minutes of brisk walking (moderate intensity) on 5 days, exercising with resistance bands (muscle strengthening) on 2 days;\n\n• Twenty-five minutes of running (vigorous intensity) on 3 days, lifting weights on 2 days (muscle strengthening);\n\n• Thirty minutes of brisk walking on 2 days, 60 minutes (1 hour) of social dancing (moderate intensity) on 1 evening, 30 minutes of mowing the lawn (moderate intensity) on 1 afternoon, heavy gardening (muscle strengthening) on 2 days;\n\n• Thirty minutes of an aerobic dance class on 1 morning (vigorous intensity), 30 minutes of running on 1 day (vigorous intensity), 30 minutes of brisk walking on 1 day (moderate intensity), calisthenics such as sit-ups and push-ups on 3 days (muscle strengthening);\n\n• Thirty minutes of biking to and from work on 3 days (moderate intensity), playing softball for 60 minutes on 1 day (moderate intensity), using weight machines on 2 days (muscle strengthening); and\n\n• Forty-five minutes of doubles tennis on 2 days (moderate intensity), lifting weights after work on 1 day (muscle strengthening), hiking vigorously for 30 minutes and rock climbing (muscle strengthening) on 1 day.\n\nFor adults who are already doing at least 150 minutes of moderate-intensity physical activity, here are a few ways to do even more. Physical activity at this level has even greater health benefits.\n\n• Forty-five minutes of brisk walking every day, exercising with resistance bands on 2 or 3 days;\n\n• Forty-five minutes of running on 3 or 4 days, circuit weight training in a gym on 2 or 3 days;\n\n• Thirty minutes of running on 2 days, 45 minutes of brisk walking on 1 day, 45 minutes of an aerobics and weights class on 1 day, 90 minutes (1 hour and 30 minutes) of social dancing on 1 evening, 30 minutes of mowing the lawn, plus some heavy garden work on 1 day;\n\n• Ninety minutes of playing soccer on 1 day, brisk walking for 15 minutes on 3 days, lifting weights on 2 days; and\n\n• Forty-five minutes of stationary bicycling on 2 days, 60 minutes of basketball on 2 days, calisthenics on 3 days."

Related Ideas

  • Activity GuidelinesHE A LTH EDUC A TION H E A L T H 1 0 0 V E R S I O N 3 · Health Benefits Associated
  • Fitness PrinciplesHE A LTH EDUC A TION H E A L T H 1 0 0 V E R S I O N 3 · Implementing Your Fitness Plan
  • FITT PrincipleHE A LTH EDUC A TION H E A L T H 1 0 0 V E R S I O N 3 · Adding Physical Activity to Your Life
  • Aerobic EnduranceHE A LTH EDUC A TION H E A L T H 1 0 0 V E R S I O N 3 · Health Related Components of Physical Fitness
  • Muscle FitnessHE A LTH EDUC A TION H E A L T H 1 0 0 V E R S I O N 3 · Health Related Components of Physical Fitness
  • Fitness ComponentsHE A LTH EDUC A TION H E A L T H 1 0 0 V E R S I O N 3 · Health Related Components of Physical Fitness
  • Adult BenefitsHE A LTH EDUC A TION H E A L T H 1 0 0 V E R S I O N 3 · Health Benefits Associated
  • SMART GoalsHE A LTH EDUC A TION H E A L T H 1 0 0 V E R S I O N 3 · Adding Physical Activity to Your Life
Activity Examples | HE A LTH EDUC A TION H E A L T H 1 0 0 V E R S I O N 3 | Bifalgorithm | Bifalgorithm