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. 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 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
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.