Monday, June 9, 2008


From the InShape Indiana website:

Physical activity is any movement that requires the body to use up energy reserves. Walking, gardening, climbing the stairs, playing Frisbee or dancing are all great examples of being physically active! For health benefits, activities need to be moderate or vigorous, while adding up to at least 30 minutes a day.

Moderate activities:
Walking briskly (3 ½ miles per hour)
Gardening/yard work
Golf (walking and carrying clubs)
Bicycling (less than 10 miles per hour)
Weight training (light workout)

Vigorous activities:
Running/jogging (5 miles per hour)
Bicycling (more than 10 miles per hour)
Swimming (freestyle laps)
Walking very fast (4 ½ miles per hour)
Weight lifting (vigorous effort)

Some physical activities are not intense enough to help you meet current recommendations. Although you are moving, these activities do not increase your heart rate. You should not count these towards the 30 or more minutes a day goal.

From the American Heart Association website:

They also recommend 30 minutes but only 5 days a week.

I've even heard up to one hour a day is recommended.

I think looking at the list of activities 30 minutes of moderate activity a day is very doable - a lot of that is just a part of everyday life. My aim is 30 minutes five days a week, but at least three of those to be vigorous. This may not be the best week for meeting my goal, but I'll at least make sure and hit the 30 minutes everyday with no problem!

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