Get More Active
Adults need at least 150-300 minutes of moderate-intensity aerobic activity, plus at least 2 days of muscle strengthening each week for substantial health benefits.
Ways to Get More Active
Whether you go to a gym, walk outdoors or exercise at home, here are ways to ramp up your physical activity slowly and safely.
Do bicep curls with a can of food while you march in place
Do more reps or sets
Lift heavier weights
Push a stroller while you walk
Take more steps per day or per week
Use one-pound hand or ankle weights while you walk
Walk farther, walk faster, walk longer
Emma is at risk for type 2 diabetes. So she’s trying to get a little more active each week. Her goal is to be active for at least 150 minutes per week, at a moderate pace.
How Emma does it:
These days, Emma is meeting her fitness goal. She’s lost some weight. And her blood sugar is lower than it was before she started getting more active.