Improve your fitness
How can I be more physically active?
To improve your health, aim for at least 150 minutes a week of moderate-intensity physical activity. This type of activity speeds up your heart rate and breathing. You should be able to speak several words in a row while doing aerobic activities, but you should not be able to have a long chat.
Physical activity can be broken up into 10-minute sessions throughout the day. For example, take a brisk 10-minute walk before work, one after lunch, and another after dinner.
To lose weight and keep it off, you may need more activity. Aim for at least 300 minutes a week of moderate-intensity physical activity.
Try these moderate-intensity activities to reach your goal:
- walking briskly
- water aerobics
- gardening
As you become more comfortable, consider adding more vigorous activities. Examples include these:
- running
- aerobic dancing
- heavy gardening (digging and shoveling)
In addition to aerobic activity, on at least 2 days per week, try activities that strengthen your muscles. Examples are exercises that use hand weights or your own body weight.
Think about your weekly goal and the activities you will do each day to meet your goal.
Try these ideas:
- Ask a friend or family member to be your workout buddy and plan an activity together. Sign up for a low-cost fitness class at a local center or make plans to visit a park or museum where you can walk together safely.
- Take a daily 15-minute walk if your schedule allows and you can do so safely. If the weather is bad or you don’t have a safe place to take a walk near your home, visit a local shopping center and walk indoors.
In addition to your moderate-intensity activities, build physical activity into the things you do every day. This can be very helpful when your time is limited or you need to care for your children. Do housework with energy, park farther away, or get off public transportation one block earlier and walk the rest of the way.
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