Physical Fitness and Health

Nutrition and physical activity are important parts for living a healthy lifestyle. Physical activity coupled with proper nutrition is necessary to maintain a healthy weight.

How Much Physical Activity Should You Get Each Week?

1. 150 minutes of moderate-intensity aerobic physical activity
  • Walking fast
  • Water aerobics
  • Mowing the lawn with a push mower
  • Riding a bike (normal speed)
OR 75 minutes of vigorous-intensity aerobic physical activity
  • Jogging/Running
  • Riding a bike (fast speed or up and down hills)
  • Playing basketball
  AND  
2. Muscle-strengthening activities should be done for 2+ days every week.
  • Lifting weights
  • Using resistance bands
  • Yoga

For additional health benefits:

  • Moderate-intensity aerobic physical activity should be increased to 300 minutes per week.
  • Vigorous-intensity aerobic physical activity should be increased to 150 minutes per week.

Doing some physical activity is better than doing no physical activity. If you are new to working out, you should start slowly and gradually increase the duration and intensity of the workouts. In combination with proper nutrition, following these physical activity requirements will help you maintain a healthy lifestyle.