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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

  • Walking fast

  • Water aerobics

  • Bike Riding (no hills)

  • Gardening

  • Jogging​

  • Running

  • Swimming

  • Bike Riding (hills)

  • Basketball

  • Jumping Rope

Vigorous Intensity

Aerobic Exercise

Muscle-Strengthening

  • Weight lifting

  • Push-ups

  • Sit-ups

  • Exercise with resistance bands

  • Yoga

Muscle Strengthening

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