Be Active Your Way
A Fact Sheet for Adults
Finding out what kind and how much physical activity you need How do I do it?
It's your choice. Pick an activity that's easy to fit into your life. Do at least 10 minutes of physical activity at a time. Choose aerobic activities that work for you. These make your heart beat faster and can make your heart, lungs, and blood vessels stronger and more fit. Also do strengthening activities which make your muscles do more work than usual.
Why should I be physically active?
Physical activity can make you feel stronger and more alive. It is a fun way to be with your family or friends. It also hel ps you improve your health.
How many times a week should I be physically active?
It is up to you, but it is better to spread your activity throughout the week and to be active at least 3 days a week.
How do I build up more physical activity?
Do a little more each time. Once you feel comfortable, do it more often. Then, you can trade activities at a moderate level for vigorous ones that take more effort. You can do moderate and vigorous activities in the same week.
How much physical activity do I need to do?
Do both aerobic activities and strengthening activities. Each offers important health benefits. And remember, some physical activity is better than none!
Slowly build up the amount of time you do physical activities. The more time you spend, the more health benefits you gain.
If you choose activities at a moderate level, do at least 2 hours and 30 minutes a week.
If you choose vigorous activities, do at least 1 hour and 15 minutes a week
Slowly build up the amount of time you do physical activities. The more time you spend, the more health benefits you gain. Aim for twice the amount of activity shown above.
Do at least 10 minutes at a time. You can combine vigorous and moderate activity.
Do these at least 2 days a week, and include ALL muscle groups.