Published on August 19, 2024

Increase Activity to Recommended Levels

Small Steps for Better Health Step 10

Slowly build up your physical activities until you reach -- or exceed -- the recommended amount of exercise per week.

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If you’ve been following along with Small Steps for Better Health, you’ve already started building in a little more activity to your day, which is improving your health and fitness!

Let’s take the next step by continuing to work our way up to recommended levels.

Whatever amount of exercise you are doing now, slowly start adding a few minutes on here and there until you reach the following guidelines:

  • At least 150-300 minutes of moderate intensity

OR

  • At least 75-150 minutes of high intensity activity

PLUS

  • Two or more days weekly of strength or resistance training

Examples of moderate activity:

  • Brisk walking
  • Heavy cleaning (washing windows, vacuuming, mopping)
  • Mowing lawn (power mower)
  • Light bicycling
  • Recreational pickleball or badminton
  • Tennis doubles

Examples of high-intensity activity:

  • Hiking
  • Jogging
  • Shoveling
  • Bicycling
  • Basketball, soccer or volleyball games
  • Tennis singles

Examples of strength or resistance activity:

  • Weightlifting
  • Pushing a stroller or wheelchair
  • Kettlebells
  • Body weight exercises like lunges, pushups, squats and sit-ups

This week, start working toward these recommendations. First, take stock of your current activity levels and then set a specific goal. For example, if you’re currently walking three times a week for 15 minutes, maybe aim to add five minutes to those walks. You could also choose to add in one higher-intensity or resistance activity.

Remember, consistency is key, so the most important thing is just to keep showing up and trying.

All NMMC Wellness Centers offer group exercise classes and personal training to help you if you need the extra accountability.

Small Steps, Better Health

Every two weeks we will introduce another Small Step for Better Health. Follow us on social media for more tips, and sign up for our email newsletter, True North.

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