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Get 'er DONE. It's WEEK 3!!

Log Your Steps TODAY!

strength training

How Often Do I Need to Exercise?

According to the Centers for Disease Control and Prevention (CDC), it is recommended that adults get:
  • 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

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
  • 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:
Examples of Moderate and Vigorous Physical Activity- CDC
Exercise & Fitness - Harvard Health Publishing


North Dakota Walking Maps

Grand Forks




power walk

Did Someone Say Prizes?!

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Log in and enter your steps today! The goal is to get you moving and get those steps in. Don't forget- there are chances to win halfway point prizes with TWO $100 GRAND PRIZES given at the end. Everyone who completes the challenge will receive NEW Get Moving socks and a worksite wellness voucher for their Sanford Health Profile!

What IS the Get Moving Challenge?

Let's GET MOVING! The Get Moving Challenge is designed to encourage the UND Community (Faculty/Staff/Friends/Family) to walk at least 10,000 steps each day and educate on the importance of physical activity and social connectedness. The Get Moving Challenge will have you moving more by the end of the challenge! The Get Moving Challenge runs from August 20 - September 16.
Our mission is to advocate for a culture of wellness for UND faculty and staff through innovative engagement opportunities. | 701.777.0210