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INShape > Move More > Physical Activity Home Physical Activity

Physical activity is any activity that causes your body to work harder than normal. Staying active is important for your overall health, especially if you are trying to lose or maintain a healthy weight. According to the 2008 Physical Activity Guidelines for Americans by the CDC, 150 minutes of moderately aerobic exercise or 75 minutes of vigorous aerobic exercise is the minimum amount activity you should engage in. This does not have to be done all at once; in fact it is best to spread out your activity during the week and break it up into short segments throughout the day. Make sure that you are doing a vigorous or moderate activity for at least 10 minutes each time you exercise. There are a number of aerobic exercises that can be easily fit into your daily routine!

Wonder how Governor Daniels mantains his health? Click here to see the Governor's own fitness routine.

Moderate Aerobic Activities

  • Walking briskly (3 ½ miles per hour)
  • Hiking
  • Pushing a lawn mower or gardening
  • Dancing
  • Bicycling (less than 10 miles per hour)

Muscle-strengthening activities

  • Lifting weights
  • Pilates
  • Yoga
  • Using resistance bands
  • Push-ups and sit-ups

In addition to moderate and vigorous aerobic activities, it is equally important to do strength training activities. Do strength training activities 2 or more times a week and make sure to incorporate all the major muscle groups (legs, hips, back, abdomen, chest, shoulder, and arms). Keep in mind that strength training activities do not count towards your aerobic activity total.

Vigorous Aerobic Activities

  • Swimming laps
  • Running/jogging (5 miles per hour)
  • Bicycling (more than 10 miles per hour)
  • Basketball
  • Aerobics

Additional CDC Requirements

Children should do 60 minutes of physical activity everyday. Your children may already be reaching these guidelines, but you need to make sure that your child is getting three different types of physical activity each week: aerobic, muscle strengthening, and bone strengthening activities. Please follow the link for more information:
http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html

The CDC also has exercise requirements for pregnant and postpartum women. Exercising during pregnancy lessens complications that may occur, and exercising postpartum has additional health benefits and may help improve your mood.
http://www.cdc.gov/physicalactivity/everyone/guidelines/pregnancy.html

Additional Resources

Many other organizations offer great tips on staying active as well as providing information on ways to prevent health problems by exercising regularly. Check out the additional information below!

American Heart Association's Exercise & Fitness
Swimming, cycling, jogging, skiing, aerobic dancing, walking and numerous other activities can help your heart. Whether its included in a structured exercise program or just part of your daily routine, all physical activity adds up to a healthier heart. AHA offers two programs to get you moving; be sure to check out the online tool “Just Move” and women can engage in the “Choose to Move” program.

 

OrthoIndy FIT Program OR Cross Training
OrthoIndy’s ACL Functionality Integrated Training (FIT) program takes athletes through a course of sensible exercises designed to prevent ACL tears through the use of proper techniques for jumping and landing. This program is free to the public...Or read OrthoIndy’s “Cross Training” to learn how to start your own successful walking program.