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The Basics
Move More: The Basics
With our busy schedules and busy lives, it’s often hard to find time for exercise. But the hard part is over! You don’t need a gym or fancy equipment to fit activity into your schedule. All you need is 30 minutes or more of moderate activity five or more times a week. That means moving as much as you can throughout the day. It will decrease your chances of heart disease, diabetes and some forms of cancer.

How Much Do You Need?

Whether you want to lose weight or just take care of your health, knowing your daily physical activity requirements will help you reach your goals. Learn more about what’s required for your age.

Children

  • 60+ minutes of aerobic activity daily.
  • 3 days of muscle strengthening.
  • 3 days of bone strengthening.

Adults

  • 150+ minutes of aerobic activity weekly.
  • 2+ days of muscle strengthening.

Older Adults

  • 150+ minutes of aerobic activity weekly.
  • 2+ days of muscle strengthening.

Types of Aerobic Activity

Calories Burned Per Hour

Moderate Physical Activity
Approximate Calories/30 Minutes for a 154 lb Person
Approximate Calories/Hr for a 154 lb Person
Hiking
185
370
Light gardening/yard work
165
330
Dancing
165
330
Golf (walking and carrying clubs)
165
330
Bicycling (<10 mph)
145
290
Walking (3.5 mph)
140
280
Weight lifting (general light workout)
110
220
Stretching
90
180
     
Vigorous Physical Activity
Approximate Calories/30 Minutes for a 154 lb Person
Approximate Calories/Hr for a 154 lb Person
Running/jogging (5 mph)
295
590
Bicycling (>10 mph)
295
590
Swimming (slow freestyle laps)
255
510
Aerobics
240
480
Walking (4.5 mph)
230
460
Heavy yard work (chopping wood)
220
440
Weight lifting (vigorous effort)
220
440
Basketball (vigorous)
220
440
 
*Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less.
Source: Adapted from
Dietary Guidelines for Americans 2005, page 16, Table 4.

Set SMART Goals

S – Specific
M – Measurable
A – Attainable
R – Relevant
T – Time-based

A SPECIFIC goal would be to walk every day.
It’s MEASURABLE if you track whether or not you walked every day.
It’s ATTAINABLE if achievable with the time and effort you’re contributing.
It’s RELEVANT because it contributes to you living a healthier, longer life.
It’s TIME-BASED when you set a start date and develop a walking schedule.

Consider using this worksheet to develop your SMART long and short-term goals.