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CH3 Lesson4 Pa Examples DO NOT REBRAND

There are many ways to meet physical activity guidelines through a variety of moderate and vigorous aerobic exercises, as well as muscle strengthening activities. The document provides 6 examples of weekly routines that mix different types of activities like walking, jogging, swimming, sports, yoga, and weight lifting in order to get 150 minutes of moderate exercise, 75 minutes of vigorous exercise, and muscle strengthening 2 times per week. These routines demonstrate that physical activity can be accumulated in short 10 minute periods throughout the week from a diverse set of exercise options.

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57 views1 page

CH3 Lesson4 Pa Examples DO NOT REBRAND

There are many ways to meet physical activity guidelines through a variety of moderate and vigorous aerobic exercises, as well as muscle strengthening activities. The document provides 6 examples of weekly routines that mix different types of activities like walking, jogging, swimming, sports, yoga, and weight lifting in order to get 150 minutes of moderate exercise, 75 minutes of vigorous exercise, and muscle strengthening 2 times per week. These routines demonstrate that physical activity can be accumulated in short 10 minute periods throughout the week from a diverse set of exercise options.

Uploaded by

bmyertekin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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There are a lot of ways to get the physical activity you need!

If you’re thinking, “How can I meet the Guidelines each week?” don’t worry. You’ll be surprised by the variety of activities you have to
choose from. Basically anything counts, as long as it’s at a moderate- or vigorous-intensity for at least 10 minutes at a time. If you’re
not sure where to start, here are some examples of weekly activity routines you may want to try.

Moderate Aerobic Activity Routines


Monday Tuesday Wednesday Thursday Friday Saturday Sunday Physical Activity
TOTAL
Example 1 30 minutes 30 minutes Resistance 30 minutes 30 minutes Resistance 30 minutes 150 minutes moderate-intensity aerobic
of brisk of brisk band of brisk of brisk band of brisk activity
walking walking exercises walking walking exercises walking AND
2 days muscle strengthening
Example 2 30 minutes 60 minutes 30 minutes 30 minutes Heavy Heavy 150 minutes moderate-intensity aerobic
of brisk of playing of brisk of mowing gardening gardening activity
walking softball walking the lawn AND
2 days muscle strengthening

Vigorous Aerobic Activity Routines


Monday Tuesday Wednesday Thursday Friday Saturday Sunday Physical Activity
TOTAL
Example 3 25 minutes Weight 25 minutes Weight 25 minutes 75 minutes vigorous-intensity aerobic
of jogging lifting of jogging lifting of jogging activity
AND
2 days muscle strengthening
Example 4 25 minutes 25 minutes Weight 25 minutes Weight 75 minutes vigorous-intensity aerobic
of swimming of running training of singles training activity
laps tennis AND
2 days muscle strengthening

Mix of Moderate and Vigorous Aerobic Activity Routines


Monday Tuesday Wednesday Thursday Friday Saturday Sunday Physical Activity
TOTAL
Example 5 30 minutes 30 minutes 30 minutes 30 minutes Yoga 90 minutes moderate-intensity aerobic
of water of jogging of brisk of brisk activity
aerobics walking walking AND
30 minutes vigorous-intensity aerobic
Yoga activity
AND
2 days muscle strengthening
Example 6 45 minutes 30 minutes 45 minutes 90 minutes moderate-intensity aerobic
of doubles climbing of vigorous of doubles activity
tennis hiking tennis AND
30 minutes vigorous-intensity aerobic
Weight activity
lifting Rock AND
2 days muscle strengthening

For more information, see www.cdc.gov/physicalactivity

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