Get up and go to get fit

How much exercise is needed for good health? The good news is you don’t have to be an iron man. 30 minutes of moderate physical activity on most days of the week may provide many of the same benefits as strenuous exercise. Physical activity is anything that gets the body moving, including walking. The Centers for Disease Control and Prevention recommends that adults get 150 minutes of moderate intensity aerobic activity a week (or 75 minutes of vigorous intensity aerobic activity) and 2 or more days of a week of muscle strengthening activities for all major muscle groups (legs, hips, back, chest, shoulders and arms).¹

Did you know?

According to the Department of Health and Human Services, less than 5% of Americans participate in 30 minutes of physical activity each day.²  Where do you stack up with that fact?

A moderate exercise program might help improve 

• Heart and lung efficiency
• Muscle strength and flexibility
• Fat burning, which may help control weight
• Quality of sleep
• Overall well being
• And help in the reduction of other health risks

So what is vigorous and moderate activity?

Vigorous activity is when you feel challenged by the activity, and when your breathing is hard enough so that conversation becomes difficult and broken. Just think of jogging, swimming continuous laps, or riding a bike uphill, which causes rapid breathing and a faster heart rate.

Moderate activity is a little bit less than vigorous, where you can speak but you feel you are exerting yourself and making an effort. Just think of activities like walking briskly, mowing the lawn, dancing, swimming, or bicycling on level terrain.

Getting 30 minutes of moderate activity on most days, along with two or more days of muscle strengthening activities, has been proven to provide health benefits.³ Here are some examples of activities that are considered moderate intensity:

• Walking 2 miles in 30 minutes (a 15 minute mile)
• Gardening for 30–45 minutes
• Pushing a stroller 1.5 miles in 30 minutes
• Raking leaves for 30 minutes
• Shoveling snow for 15 minutes
• Stair walking for 15 minutes
  Bicycling 5 miles in 30 minutes
• Dancing fast (social) for 30 minutes
• Swimming laps for 20 minutes
  Wheeling self in wheelchair for 30–40 minutes
• Running 1.5 miles in 15 minutes (a 10 minute mile)

Learn More: www.shapeupforlife.com