HEALTHY HABIT NO. 5 –
INCREASE YOUR PHYSICAL ACTIVITY
How much physical activity do adults need?
Every week, adults need at least:
2 hours and 30 minutes of moderate-intensity
aerobic activity
AND
Muscle-strengthening activities (two or more days) that
work all major muscle groups (legs, hips, back, abdomen,
chest, shoulders and arms)
OR
1 hour and 15 minutes of vigorous aerobic activity
(i.e., jogging or running)
AND
Muscle-strengthening activities (two or more days) that
work all major muscle groups (legs, hips, back, abdomen,
chest, shoulders and arms)
OR
An equivalent mix of moderate-intensity and vigorous
aerobic activity
AND
Muscle-strengthening activities (two or more days) that
work all major muscle groups (legs, hips, back, abdomen,
chest, shoulders and arms)
How much physical activity do kids need?
Kids should exercise at least
60 minutes every day!
Each day should include
moderate- or vigorous-intensity
aerobic activity, with at least
three days incorporating:
•Vigorous-intensity exercise
•Muscle-strengthening activities
(excludes weight lifting)
•Bone-strengthening activities
Parkview LiVe is a health and wellness initiative aimed
at supporting healthier lifestyles in our region. For
information on our programming, call (260) 373-7998
or visit www.parkview.com/livehealthy.
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Need some ideas or encouragement?
You can do it! For adults, 150 minutes of exercise each
week sounds like a lot of time, but you don’t have to put
it in all at once! Here are some tips:
•Spread your activity out during the week
•Break your exercise into 10-minute increments each day
•1 minute of vigorous-intensity activity = 2 minutes of
moderate-intensity activity
Moderate-intensity aerobic activities:*
•Water aerobics
•Riding a bicycle on level ground or with a few hills
•Playing doubles tennis
•Pushing a lawn mower or doing heavy housework
•Hiking, skateboarding or rollerblading
•Skateboarding
•Brisk walking
•Parking your vehicle farther is a good way to increase
your exercise. The steps can quickly add up.
Vigorous-intensity aerobic activities:**
•Jogging or running
•Swimming laps
•Riding a bicycle fast or on hills
•Martial arts
•Playing basketball, soccer or singles tennis
Muscle-strengthening exercises:
•Lifting weights
•Working with resistance bands
•Push-ups and/or sit-ups
•Heavy gardening (digging, shoveling)
•Yoga
Bone-strengthening exercises:
•Skipping
•Volleyball
•Basketball
•Hopscotch
*Moderate-intensity activity: Allows you to talk but not sing.
**Vigorous aerobic activity: Allows you to say only a few words without
catching your breath
Note: Some activities can be classified as more than one type of activity
Track your exercise. Download the “Track It” form
at www.parkview.com/livehealthy.
Adaoted from
www.health.gov/paguidelines
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