Physical Activity
MOVE For Better Health
Lower the risk for type 2 diabetes and some cancers
Lose weight or stay at a healthy weight
Improve blood pressure and prevent cardiovascular disease
The Experts Say
Adults
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150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity
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Muscle-strengthening activities of moderate or greater intensity involving all muscle groups, 2 or more days per week.
*US Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans.
Intensity Levels
Measured using metabolic equivalent of tasks, or METS. METS are based on the rate of energy expenditure during an activity compared to while at rest. So, 1 MET is the rate of energy expenditure while at rest and 2 METS means that two times the energy was used than when the body is at rest.
Light-Intensity Activity
< 3 METS
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Examples:
Walking slowly
Sitting using the computer
Standing light work
(cooking, washing
dishes, etc.)
Fishing sitting
Playing most instruments
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Moderate-Intensity Activity
3 - 6 METS
​
Examples:
Walking very brisk (4 mph)
Cleaning heavy (washing windows, vacuuming,
mopping, etc.)
Mowing the lawn
Raking the yard
Bicycling light effort (10-12 mph)
Badminton recreational
Tennis doubles
Vigorous-Intensity Activity
> 6 METS
​
Examples:
Hiking
Jogging at 6 mph
Shoveling
Carrying heavy loads
Bicycling fast (14 - 16 mph)
Basketball game
Soccer game
Tennis singles
Strenuous fitness class
Aerobic
vs.
Strength
Endurance or cardio activities.
Activities where people move their large muscles in a rhythmic manner for a sustained period of time. Aerobic activity makes the heart beat more rapidly and the breathing rate to increase.
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Examples:
Running
Brisk walking
Bicycling
Playing basketball
Dancing
Swimming
Muscle-strengthening activities make muscles do more work than they are accustomed to doing and focus on major muscle groups. The muscle overload can help increase bone strength and maintain muscle mass during weight loss.
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Examples:
Lifting weights
Working with resistance bands
Calisthenics using body weight for resistance (push-ups, pull-ups, planks, etc.)
Carrying heavy loads
Heavy gardening
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