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document.write('The Basics
Aim for at least 2 hours and 30 minutes of aerobic activity that requires moderate effort each week. Do strengthening activities at least 2 days a week.
Take Action!
Start with 10 minutes of exercise at a time. Then look for ways to add more.
Build physical activity into your life. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then, try doing it more often.
'); document.write('What kinds of activity should I do?
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document.write('To get the health benefits of physical activity, do a combination of aerobic and strengthening activities.');
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How much physical activity do I need each week?
'); document.write('Aerobic
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document.write('Watch this video for help with what counts as aerobic activity. Do aerobic activity for at least 10 minutes at a time.
Strengthening
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document.write('Strengthening activities include push–ups, sit–ups, and lifting weights.
What are the benefits of physical activity?
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document.write('Physical activity increases your chances of living longer. Exercise can help you:');
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And that’s not all. Getting more active can:
'); document.write('Is physical activity for everyone?
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document.write('Yes! People of all ages and body types benefit from physical activity. It doesn\'t matter how out–of–shape you feel or how long you have been inactive. Be sure to talk to your doctor before starting a new exercise program.
Visit these Web sites to learn more:
'); document.write('What if I\'m overweight?
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document.write('People of all body types, shapes, and sizes benefit from physical activity. If you are overweight or obese, getting active can help you lower your risk of:
What if I have a health problem?
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document.write('If you have a health problem, talk to a doctor about what types of activity are best for you. Physical activity can be a great way to help manage your type 2 diabetes or high blood pressure. Visit these Web sites to learn more:
'); document.write('Start out slowly and add new activities little by little. After a few weeks or months, build up your activities – do them longer and more often. If you are not sure where to start, check out these examples of weekly physical activity.
'); document.write('Choose an activity that you enjoy.
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document.write('Team up with a friend or join a class. Find more ');
document.write('tips to help you get active.
Be realistic.
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document.write('Remember: It’s not all or nothing. Even 10 minutes of activity is better than none! ');
document.write('Try walking for 10 minutes a day a few days a week.
Find a time that works for you. Try fitting in 10 minutes of activity before work or in the evening after dinner.
Strengthen your muscles.
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document.write('Try some of these activities a few days a week:
Have fun with your family.
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document.write('If you have children, be a role model for making healthy choices. Encourage your whole family to get outside and get active – go for a hike or organize a family soccer game.
'); document.write('You may be feeling the benefits of getting active, such as sleeping better or getting toned. Here are 2 ways to add more activity to your life.
'); document.write('Get to know your schedule.
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document.write('Look at your schedule for the week. Find several 30–minute time periods you could use for exercise. Write them on your calendar.
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document.write('A pedometer counts the number of steps you take.
'); document.write('Try using a pedometer.
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document.write('A pedometer clips onto your belt or waistband and keeps track of the number of steps you take. See if you can increase the number of steps you take each day.
Learn how to do strength training.
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document.write('Watch these videos for tips on how to do strengthening activities at home or muscle strengthening at the gym.
'); document.write('If you are already active for 2 hours and 30 minutes each week, you can get even more health benefits by stepping up your routine.
'); document.write('Work your way up to 5 hours or more of activity each week. This level of activity can lower your chances of getting breast and colon cancer.');
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document.write('Add vigorous activities.
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document.write('In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging instead of walking for 15 minutes each time.');
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document.write('Mix it up.
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document.write('Mix vigorous activities with moderate ones. Don’t forget to do strengthening activities 2 days a week. Consider joining a fitness group or exercise class.');
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