Getting Your Physical Activities Done: The Options Are Endless



These examples demonstrate how you may fulfil the Guidelines by engaging in moderate- or vigorous-intensity exercise, or a mix of the two. Physical exercise at this level is very beneficial to one's health.


Ways to obtain 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic physical exercise and muscle-strengthening activities each week include:


Twenty-five minutes of running (vigorous intensity) on three days, lifting weights on two days (muscle strengthening); thirty minutes of brisk walking (moderate intensity) on five days, exercising with resistance bands on two days (muscle strengthening); twenty-five minutes of running (vigorous intensity) on three days, exercising with resistance bands on two days (muscle strengthening); twenty-five minutes of running (vigorous intensity) on three days, exercising with resistance bands on two days (muscle strengthening); twenty-

30 minutes of brisk walking on two days, 60 minutes (1 hour) of moderately intense social dancing on one evening, 30 minutes of moderately intense lawn mowing on one afternoon, and heavy gardening (muscle building) on two days;

On one morning (vigorous intensity), 30 minutes of aerobic dancing class (vigorous intensity), 30 minutes of jogging (vigorous intensity), 30 minutes of brisk walking (moderate intensity), and callisthenics (such as sit-ups and push-ups) on three days (muscle building);

Three days of thirty minutes of moderate intensity biking to and from work, one day of sixty minutes of softball (moderate intensity), two days of using weight machines (muscle-strengthening on two days); and two days of forty-five minutes of doubles tennis (moderate intensity), one day of lifting weights after work (muscle strengthening), hiking vigorously for 30 minutes, and rock climbing (muscle strenuous).

Ways to Increase Your Physical Activity


Here are a few methods for people who currently undertake at least 150 minutes of moderate-intensity physical exercise to do even more. At this degree of physical exercise, the health advantages are much higher.


45 minutes of brisk walking every day, with resistance bands on 2 or 3 days; 45 minutes of running on 3 or 4 days, with circuit weight training in a gym on 2 or 3 days; 45 minutes of running on 3 or 4 days, with circuit weight training in a gym on 2 or 3 days; 45 minutes of running on 3 or 4 days, with resistance bands on 2 or 3 days; 45 minutes of running on 3 or 4 days, with resistance bands on 2 or 3 days;

30 minutes of jogging on two days, 45 minutes of brisk walking on one day, 45 minutes of aerobics and weights on one day, 90 minutes (1 hour and 30 minutes) of social dancing on one evening, 30 minutes of lawn mowing, plus some heavy garden work on one day;

90 minutes of soccer on one day, 15 minutes of brisk walking on three days, and lifting weights on two days; and 45 minutes of stationary biking on two days, 60 minutes of basketball on two days, and callisthenics on three days.

Keep yourself safe and active.


Despite the many health advantages of physical exercise, injuries and other negative occurrences can occur from time to time. The musculoskeletal system is affected by the most frequent injuries (the bones, joints, muscles, ligaments, and tendons). Overheating and dehydration are two more potential side effects of physical exercise. People suffer heart attacks while exercising on uncommon instances.


The good news is that scientific data strongly suggests that nearly everyone may benefit from physical exercise. Furthermore, the advantages of physical exercise greatly exceed the disadvantages. People may still be hesitant to engage in physical activity for fear of injury. There's even more good news for these people: they can adopt measures that have been shown to decrease their risk of injury and adverse outcomes.


This module's Guidelines provide guidance on how to engage in physical exercise safely. The majority of the advice is applicable to individuals of all ages. There is also specific advice for different age groups and individuals with different illnesses.