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 that meet recommended levels of physical activity.
Sunday30 minute brisk walk
 |
Monday30 minute brisk walk
|
Tuesday30 minute brisk walk
|
WednesdayWeight Training
 |
Thursday30 minute brisk walk
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Friday30 minute brisk walk
|
SaturdayWeight Training
|
Total: 150 minutes moderate-intensity aerobic activity + 2 days muscle-strengthening activity
| Sunday | Monday25 minute jog
 |
Tuesday | Wednesday25 minute jog and weight training
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Thursday | FridayWeight training
|
Saturday25 minute jog
|
Total: 75 minutes vigorous-intensity aerobic activity + 2 days muscle-strengthening activity
| Sunday30 minute brisk walk
|
Monday15 minute jog
|
TuesdayWeight Training
|
Wednesday30 minute brisk walk
|
ThursdayWeight Training
|
Friday15 minute jog
|
Saturday30 minute brisk walk
|
Total: The equivalent of 150 minutes of moderate-intensity aerobic activity + 2 days muscle-strengthening activity
(https://www.cdc.gov/physicalactivity/basics/adding-pa/index.htm)