28 - Achieving Target Levels of Physical Activity The...

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Achieving Target Levels of Physical Activity: The Possibilities Are Endless These examples show how it’s possible to meet the Guidelines by doing moderate-intensity or vigorous-intensity activity or a combination of both. Physical activity at this level provides substantial health benefits. Ways to get the equivalent of 150 minutes (2 hours and 30 minutes) of moderate- intensity aerobic physical activity a week plus muscle-strengthening activities: Thirty minutes of brisk walking (moderate intensity) on 5 days, exercising with resistance bands (muscle strengthening) on 2 days; Twenty-five minutes of running (vigorous intensity) on 3 days, lifting weights on 2 days (muscle strengthening); Thirty minutes of brisk walking on 2 days, 60 minutes (1 hour) of social dancing (moderate intensity) on 1 evening, 30 minutes of mowing the lawn (moderate intensity) on 1 afternoon, heavy gardening (muscle strengthening) on 2 days; Thirty minutes of an aerobic dance class on 1 morning (vigorous intensity), 30 minutes of
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28 - Achieving Target Levels of Physical Activity The...

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