WEEK ONE
Physical Activity Recommendations for Adults
Cardio or aerobic activities
Minimum 30 minutes of moderate-intensity physical activity per day (such as brisk walking) most days of the week
OR
Minimum of 20 minutes of vigorous-intensity physical activity per day (such as jogging or running) 3 days per week
Resistance, strength-building and weight bearing activities
Two days per week, incorporate strength training into your routine. Strength training activities, such as weight
lifting, maintain and increase muscle strength and endurance.
Measuring Physical Activity Intensity
Talk Test
Light Intensity – You should be able to sing while doing the activity
Moderate Intensity – You should be able to carry on a conversation comfortably
Vigorous Intensity – You should be winded or too out of breath to carry on a conversation
Tips for Physical Activity Safety
Check with your health care provider
if you have a chronic health problem such as diabetes, heart disease or high blood pressure to determine what
amount of physical activity is right for you.
Listen to your body
and stop exercising and consult with your health care provider if you experience chest discomfort or pain, dizziness,
severe headache or other unusual symptoms while you work out. If pain does not go away, get medical help
immediately.
Remember the Benefits!
Some days, it can be really challenging to do physical activity, particularly when you have studying and other time
consuming obligations! It may help to remind yourself of all the benefits that you will receive if you DO get in your
PA… even just 10 minutes can make a difference!
- Ward off depression!
- Improve flexibility!
- Build strong muscles, bones and joints!
- Reduce your risk of chronic diseases!
- Improve mood and mental clarity!
- Improve sense of well being!
Physical Activity Resource Sheet
Want to know more about physical activity? The following list of additional resources can provide you with further
information and answer your questions about how to get physically active.
American College of Sports Medicine: www.acsm.org
National Strength and Conditioning Association: www.ncsa-lift.org
The President’s Council on Physical Fitness and Sports: www.fitness.gov
American Heart Association: www.justmove.org
National Heart, Lung, and Blood institution: www.nhlbi-nih.gov
Shape Up America!: www.shapeup.org
U.S. Department of Agriculture (USDA): www.mypyramid.gov
*Material adapted from Colorado on the Move.