Even if you’re eating an extra cookie or two this holiday season, you can still get in the recommended amount of aerobic activity and muscle strengthening exercises each week.

There are lots of ways to get the physical activity you need! You'll be surprised by the variety of activities you have to choose from. To meet CDC’s physical activity guidelines for aerobic activity, basically anything counts, as long as it's done at a moderate—or vigorous—intensity. To meet the requirements, you’ll need to get 150 minutes of aerobic activity each week and practice strength training exercises at least 2 days a week. Below is a sample schedule to get started.

  • Monday – 30 minutes of water aerobics
  • Tuesday – 30 minutes of jogging
  • Wednesday – 30 minutes of brisk walking and yoga
  • Thursday – Free day
  • Friday – 30 minutes of brisk walking
  • Saturday – Practice yoga
  • Sunday – Free day

And keep in mind…

  • 10 minutes at a time is fine – We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day—as long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.
  • Give it a try – Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.

Adding physical activity to your holiday season will not only help offset any heavy meals and sweet treats you may eat. It will also help you feel more energetic, lower your stress level, and start a healthy habit that can continue into the new year.


Want to know more?

Adding Physical Activity to Your Life

How Much Physical Activity Do Adults Need?

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The Physical Activity Guidelines for Americans, issued by the U.S. Department of Health and Human Services, recommend that children and adolescents aged 6-17 years should have 60 minutes (1 hour) or more of physical activity each day.
Youth Physical Activity Guidelines Toolkit. Learn More!

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