Time to Get Physical

Get fit and stay fit.

“Fitness: if it came in a bottle, everybody would have a great body.”

- Cher

 

Having six pack abs doesn’t come from drinking a six pack, and you don’t need to have six pack abs to be fit. Get fit by making exercise and healthy eating a regular part of your life.

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How much exercise do you need?

Stop Making Excuses

Each week, adults should do:

A.  At least two hours and 30 minutes of moderate aerobic activity, such as brisk walking…OR

B.  One hour and 15 minutes of vigorous aerobic activity, such as jogging, aerobic dancing, and jumping rope…OR

C.  A combination of activities from A and B

For increased fitness or to lose weight or keep lost weight off, do:

•  Five hours of moderate physical activity a week...OR

•  Two hours and 30 minutes of vigorous aerobic activity a week

Tips for aerobic activity

•  Warm up. Spend five to 10 minutes stretching or doing the aerobic activity at a slower pace. For example, walk at a slower pace if your aerobic activity is brisk walking.

•  Aerobic activity. To be aerobic, the activity needs to use large muscles of the lower body and be steady and nonstop for at least 10 minutes at one time. During this time, you should reach your target heart rate. (See chart on this page.)

•  Cool down. Choose a slower pace of the activity you were doing or stretch for about five minutes.

Target Heart Rate Zone

Age

20

25

30

35

40

45

50

55

60

65+

Beats per 10 Seconds

20-27

19-26

19-25

18-25

18-24

17-23

17-23

16-22

16-21

15-20

Action Step

In addition to aerobic exercise, do muscle strengthening and stretching exercises on two or more days a week.

This website is not meant to substitute for expert medical advice or treatment. Follow your doctor’s or health care provider’s advice if it differs from what is given in this guide.

 

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