PHYSICAL ACTIVITY: HOW MUCH IS  ENOUGH?

We all know exercise is important. But how much physical activity is enough?

150

min per week

The recommendation for most adults is 150 minutes of moderate physical activity per week.

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Shoe

Moderate Exercise  Looks Like

Activity that increases your breathing and heart rate, but still able to talk: - brisk walking - biking on mostly flat land - swimming or water aerobics - mowing your lawn

75

min per week

Or you can aim for 75 minutes of vigorous physical activity per week.

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Running

Vigorous Exercise  Looks Like

Activity that makes breathing and heart rate hard and fast,; difficult to have a conversation: - running - biking fast or on hills - swimming laps - heavy yard work - Zumba or intense aerobics class

For weight loss, aim for at least 300 minutes of physical activity per week.

Break your movement down into 30 minutes per day.  Even 5 minutes here and there adds up!

2+

days per week

Include at least 2 days of strength training per week.

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Muscle

Strength Training Looks Like

Activity that works all the major muscle groups in your body: - lifting weights - using resistance bands - body weight exercises - heavy shoveling/chopping wood - rock climbing - some types of yoga

REMEMBER!

Any movement is better than nothing.

Stand up and move around during the day.

Start slow and work up to your goal.

Physical activity improves our overall health!

Get more fitness tips from

MOMMY & ME YOGA

GLUTE WORKOUT AT HOME

STRETCHES FOR MUSCLE PAIN