Get Your Body Moving
What This Means
To maintain health and physical fitness, experts recommend:
Getting your heart pumping with cardiovascular activities
- Get at least 30 minutes of moderate-intensity physical activity 5 or more days a
week, OR
- Get at least 20 minutes of vigorous-intensity physical activity 3 or more days a
week
Moderate-intensity Activities
Your heart rate is up and you break a sweat, but you can still carry on a conversation.
Examples of moderate-intensity activities:
- Brisk walking—aim for 1 mile in 15 minutes or 100 steps/minute
- Ballroom or line dancing
Vigorous-intensity Activities
Your heart rate and breathing are much higher, so talking is difficult, and you
are likely sweating.
Examples of vigorous-intensity activities:
- Running or jogging
- Aerobic dancing (e.g., Zumba)
Try This!
Commit to doing 20 to 30 minutes of moderate or vigorous activity at least one day
this week.
Improving muscle tone and fitness through strength training
- Do 8 to 10 strength training exercises for each of the major muscle groups, 8 to
12 repetitions of each.
- Major muscle groups include the arms, legs, back, and chest.
- Aim for 2 or more days a week.
Strength training is any practice or exercise specifically designed to increase
muscle strength. This might involve free weights, resistance bands, or good old
fashioned push-ups or leg lifts.
Examples of strength training activities
- Bicep curl
- Squats and lunges
- Push-ups
Try This!
Use your strength training time more efficiently by alternating muscle groups between
sets. For example, once you’ve done 8 to 12 repetitions on a bicep curl, do
some squats while your arms recover before your next set.
Stretching and connecting with your body
- Do 20 to 30 minutes of stretching activities at least 2 to 3 days a week.
- Stretch each major muscle group for a minimum of 10 seconds, accumulating a total
of 60 seconds.
Static stretching involves slowly stretching the muscle while holding for a period
of time. Before stretching, do a brief warm up, like a brisk five-minute walk. Ease
into it: stretch to where it feels tight, but not painful.
Examples of stretching activities
- Yoga or Tai Chi for 30 minutes
- Calf and hamstring stretch (sit on the floor with your feet straight out in front
of you and reach for your toes)
- Stretch your chest and shoulders (clasp both hands behind your back until you feel
a gentle pull).
Try This!
Break up your work day or evening TV routine by taking 10 to 20 minutes to stretch.
**Note: These recommendations are the minimum for achieving a healthy level of fitness.
It takes more activity to maintain or lose weight. Consult your physician
before beginning a new exercise program.
What This Helps You Do
- Reduce the risk of heart disease, diabetes, and cancer
- Improve mood and increase energy
- Feel good about yourself and your body
- Manage stress and improve sleep quality
Checkout our tips on what to expect as you get your body moving.
