How to get moving

• Take a brisk walk for 30 minutes on five days (moderate intensity); exercise with resistance bands two days (muscle strengthening).

• Run for 25 minutes three days (vigorous intensity); lift weights on two days.

• Take a brisk walk for 30 minutes two days (moderate); go dancing for an hour one evening (moderate); mow the lawn for 30 minutes (moderate); do heavy gardening two days (muscle strengthening).

• Do 30 minutes of an aerobic dance class (vigorous); do 30 minutes of running one day (vigorous); take a brisk walk for 30 minutes one day (moderate); do calisthenics (sit-ups, push-ups) on three days.

• Bike to and from work for 30 minutes on three days (moderate); play softball for 60 minutes one day (moderate); use weight machines two days.

• Play doubles tennis for 45 minutes two days (moderate); lift weights one day; hike vigorously for 30 minutes and go rock climbing one day (muscle strengthening).

Source: 2008 Physical Activity Guidelines for Americans

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