EAT, ACT, THINK
Nutrition & Health Information From BYU Dining Services

Exercise Chart

For those of you who want the hard fast facts, here are the recommendations for physical activity. Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week.

Moderate Physical Activites Include:

  • Walking briskly (about 3½ miles per hour)
  • Bicycling (less than 10 miles per hour)
  • General gardening (raking, trimming shrubs)
  • Dancing
  • Golf (walking and carrying clubs)
  • Water aerobics
  • Canoeing
  • Tennis (doubles)

Vigorous Physical Activities Include:

 

  • Running/jogging (5 miles per hour)
  • Walking very fast (4½ miles per hour)
  • Bicycling (more than 10 miles per hour)
  • Heavy yard work, such as chopping wood
  • Swimming (freestyle laps)
  • Aerobics
  • Basketball (competitive)
  • Tennis (singles)

 

The important thing to remember is to start at your level and slowly add to it. Lifestyle changes take time to change and develop.


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