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Physical Activity

Step 2: Let's Get Physical (Activity)!

Recommendations...

                    or

1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week

                   and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Recommendations...

                        or

an equivalent mix of moderate-and vigorous-intensity aerobic activity 

                       and

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Benefits of Physical Activity

There are many benefits of physical activity. Including...

 

  • Weight reduction and weight control

  • Reducing your risk of chronic diseases, such as type 2 diabetes, metabolic syndrome, heart disease, and some cancers

  • Strengthening your bones and muscles

  • Improving your mental health and mood

  • Improving your ability to do daily activities

Recommendations...

Adults need at least:

​

2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (brisk walking, etc) every week 

                            and 

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

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Step it Up!

Couch to 5K Plan

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Walking Plan

Now Walk it Out!

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