Keep it up. It's WEEK 3!!
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How Often Do I Need to Exercise?
According to the Centers for Disease Control and Prevention (CDC), it is recommended that adults get:
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- 75 - 150 minutes a week (1 hour 15 minutes - 2.5 hours) of vigirous-intensity aerobic physical activity
- OR 150 - 300 minutes ( 2.5 - 5 hours) of moderate-intensity aerobic physical activity
- AND muscle-strengthening exercises at least 2 days per week
Do I Need a Gym Membership?!
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Being active does not necessarily mean working out at a gym. There are many different ways to incorporate physical activity in your lifestyle without purchasing a gym membership. See these different activities below the image.
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Moderate Physical activity:
- Working hard enough to raise your heart rate and break a sweat
- One way to tell if it's moderate-intensity is if you are able to talk, but not sing
- Here are some examples:
- Walking fast
- Cleaning heavy (washing windows, vacuuming, mopping)
- Riding a bike on level ground with few hills
- Mowing the lawn (with a push lawn mower!)
- Bad minton recreational
- Doubles tennis
Vigorous Physical Activity:
- Exercising where you are breathing hard and fast
- Heart rate is increased quite a bit
- A way to tell is if you cannot say more than a few words without having to pause and take a breath
- Some examples of this type of activity include:
- Jogging or running
- Swimming laps
- Riding a bike fast or on hills
- Hiking
- Basketball
- Shoveling your driveway!! Remember this one in November ;)
- Carrying heavy loads (packing, moving your kids into/out of college dorms, etc.)
Muscle-Strengthening Activities:
- Activities should work all muscle groups
- Legs, hips, back, abdomen, chest, shoulders, and arms
- To gain health benefits, do muscle-strengthening activities to the point where it's hard for you to do another repetition
- Repetition (rep): one complete movement of an activity. Can be lifting a weight or doing a push up
- Aim for 8-12 repetitions (reps) per activity, which will count as 1 set
- For even more benefits, complete 2 or 3 sets
- Examples include:
- Lifting weights
- Working with resistance bands
- Body weight exercises (sit ups, push ups, etc.)
- Heavy gardening (digging/shoveling)
- Some forms of yoga
- Strength Training Guide:
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