Bifalgorithm post · Health Education · Implementing Your Fitness Plan
Activity Examples
Activity Examples (Health Education · Implementing Your Fitness Plan) — "These examples show how it’s possible to meet the Guidelines by doing moderate-intensi…
Ideas in this flowchart
- Meeting or exceeding physical activity guidelines through varied activity combinations
- The guidelines can be met through moderate-intensity activity, vigorous-intensity activity, or a combination of both.
- This activity level provides substantial health benefits.
- Ways to combine 150 minutes of moderate-intensity aerobic activity with muscle-strengthening activities each week
- Thirty minutes of brisk walking on five days, plus resistance-band exercises on two days.
- Twenty-five minutes of running on three days, plus weightlifting on two days.
- Brisk walking, social dancing, lawn mowing, and heavy gardening distributed across the week.
- Aerobic dancing, running, brisk walking, and calisthenics distributed across the week.
- Biking to and from work, softball, and weight-machine exercises distributed across the week.
- Doubles tennis, weightlifting, vigorous hiking, and rock climbing distributed across the week.
- Adults already completing at least 150 minutes of moderate-intensity physical activity can do more.
- Higher activity levels provide even greater health benefits.
- Ways to exceed 150 minutes of moderate-intensity physical activity with additional strengthening activities
- Forty-five minutes of brisk walking every day, plus resistance-band exercises on two or three days.
- Forty-five minutes of running on three or four days, plus circuit weight training on two or three days.
- Running, brisk walking, aerobics and weights, social dancing, lawn mowing, and heavy garden work distributed across the week.
- Ninety minutes of soccer, brisk walking, and weightlifting distributed across the week.
- Stationary bicycling, basketball, and calisthenics distributed across the week.
