Already doing 2 hours and 30 minutes a week of aerobic physical activity? Good for you! Do
you want to gain even more health benefits from physical activity? Slowly add more time to your
weekly routine.
Strive to double your weekly activity time. Work to be active 5 or more hours each week. This activity level can lower your chances of getting breast and colon cancer. Read the next page to find out how to add more effort.
Gaining more health benefits!
Advice to follow:
To get more health benefits, add more time
of aerobic physical activity.
• Try to move from 2 hours and 30 minutes of
moderate-level activities a week to 5 hours or
more a week.
Adding more effort
Instead of doing only moderate-level activities, replace some with vigorous aerobic activities that will make your heart beat even faster. Adding vigorous activities provides benefits in less activity time. In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity.
Have you been walking for 30 minutes 5 days a week? On 2 days, try jogging instead of walking for 15 minutes each time. Keep on walking for 30 minutes on the other 3 days.
Would you like to have stronger muscles? If you have been doing strengthening activities 2 days a week, try adding an extra day.
To add more effort, try some vigorous activitie
Aerobic dance
Basketball
Fast dancing
Jumping rope
Martial arts (such as karate)
Race walking, jogging, or running
Riding a bike on hills or riding faster
Soccer
Swimming fast
Follow one of these activity and then realize your health and fitnees.
Thanks and Regards
