1. You can do more by being active longer each time. Walking for 30 minutes, 3 times a week? Go longer—walk for 50 minutes, 3 times a week.
2. You can do more, by being active more often.
Are you biking lightly 3 days a week for 25
minutes each time? Increase the number of
days you bike. Work up to riding 6 days a week
for 25 minutes each time.
TIPS:
If you have not been this active in the past, effort.
work your way up. In time, replace some moderate
activities with vigorous activities that take more
Congratulations! You are doing some regular
physical activity each week and are ready to do
more. You may be feeling the benefits of getting
active, such as having fun with friends, sleeping
better, and getting toned. Are you looking for ways
to do more activities at a moderate level?
Activities for stronger muscles and bones
Advice to follow:
Adults should do activities to strengthen muscles and bones at least 2 days a week.
Choose activities that work all the different parts of the body—your legs, hips, back, chest, stomach, shoulders, and arms. Exercises for each muscle group should be repeated 8 to 12 times per session.
Try some of these activities a couple of days a week:
•
Heavy gardening (digging, shoveling)
•
Lifting weights
•
Push-ups on the floor or against the wall
•
Sit-ups
•
Working with resistance bands (long, wide
rubber strips that stretch)
Tip: Some people like resistance bands because they find them easy to use and put away when they are done. Others prefer weights; you can use common grocery items, such as bags of rice, vegetable or soup cans, or bottled water.
Planning your activity for the week
Physical activity experts say that spreading aerobic activity out over at least 3 days a week is best. Also, do each activity for at least 10 minutes at a time. There are many ways to fit in 2 hours and 30 minutes a week. For example, you can
do 30 minutes of aerobic activity each day, for 5 days.
On the other 2 days, do activities to keep your muscles strong. Find ways that work well for you.
