- Some physical activity is better than none at all and it will offer health benefits.
- Start slow- if you have not been active, start with short sessions (5-10 minutes) and gradually build up to the desired level of activity. Walking is a great way to exercise. Take a brisk walk once or twice a day to increase your physical activity.
- All aerobic activity should last at least 10 minutes. Be consistent and do this several times a week.
- The CDC recommendation for obtaining substantial health benefits, is that adults get at least 150 minutes of moderate-intensity aerobic physical activity each week. 75 minutes of vigorous-intensity physical activity, or an equivalent combination, is alternatively recommended. However, small changes make a big impact, and add up over time to excellent health benefits. Work your way up to 150 minutes a week.
- Include muscle and bone strengthening activities that involve all major muscle groups on 2 or more days a week. Allow 48 hours in between weight training to allow muscles to rest and repair. Trust your body. Be gentle. Don’t overdo it. Celebrate each success and each day that you have been active!
- Moderate-intensity physical activity: Aerobic activity that increases a person’s heart rate and breathing. On a 0 to 10 scale, relative to a person’s capacity, moderate-intensity activity is usually a 5 or 6. Brisk walking, dancing, swimming, yoga or bicycling on a level terrain.
- Vigorous-intensity physical activity: Aerobic activity that greatly increases a person’s heart rate and breathing. On a 0 to 10 scale relative to a person’s capacity, vigorous-intensity activity is usually a 7 or 8. Jogging, singles tennis, swimming continuous laps, or bicycling uphill are examples.
- Muscle-strengthening activity: Physical activity, including exercise that increases skeletal muscle strength, power, endurance, and mass. It includes strength training, yoga, resistance training, and muscular strength and endurance exercises.
- Bone-strengthening activity: Physical activity that produces an impact or tension force on bones, which promotes bone growth and strength. Running, jumping rope, and lifting weights are examples.