Exercise Recommendations
Adults are recommended to be physically active at a moderate-intensity for 150 minutes a week and participate in 2 days of muscle-strengthening activities. If preferable, adults are recommended to do 75 minutes of vigorous-intensity aerobic activity and 2 days of muscle-strengthening activities.
FAQ
How do I know if I am exercising in a moderate intensity?
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A: Your heart rate is raised, you are sweating, and you can talk, but not sing.
How do I know if I am exercising in a vigorous intensity?
A: You are breathing hard and fast, your heart rate is up, and you are not able to talk.
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Does the time taken to participate in muscle strengthening activities count towards my 150 or 75 minutes of exercise?
A: No, these time recommendations only apply to aerobic exercise, but you may do aerobic and muscle strengthening exercise on the same day.
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I understand what I have to do, but how do I get there?
A: You can use this pre-made schedule to help you get started on a workout routine. In addition, you may check these videos out to help you.
Moderate Intensity
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Walking fast
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Water aerobics
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Bike Riding (no hills)
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Gardening
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Jogging​
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Running
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Swimming
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Bike Riding (hills)
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Basketball
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Jumping Rope
Vigorous Intensity
Aerobic Exercise
Muscle-Strengthening
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Weight lifting
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Push-ups
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Sit-ups
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Exercise with resistance bands
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Yoga