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Physical activity experts say that spreading aerobic activity out over at least 3 days a week is best. Also, do each activity for at least 10 minutes at a time. There are many ways to fit in 2 hours and 30 minutes a week. For example, you can do 30 minutes of aerobic activity with aerobic equipment each day, for 5 days.

On the other 2 days, do activities to keep your muscles strong. Find ways that work well for you.

Keeping It Up, Stepping It Up

Adding more time
Already doing 2 hours and 30 minutes a week of aerobic physical activity? Good for you! Do you want to gain even more health benefits from physical activity? Slowly add more time to your weekly routine.

Strive to double your weekly activity time. Work to be active 5 or more hours each week. This activity level can lower your chances of getting breast and colon cancer.

Adding more effort

Instead of doing only moderate-level activities, replace some with vigorous aerobic activities that will make your heart beat even faster. Adding vigorous activities provides benefits in less activity time. In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity.

Have you been walking for 30 minutes 5 days a week? On 2 days, try jogging instead of walking for 15 minutes each time. Keep on walking for 30 minutes on the other 3 days.

Would you like to have stronger muscles? If you have been doing strengthening activities 2 days a week, try adding an extra day.

Mix it up!

You can do all moderate activities, all vigorous activities, or some of each. You should always start with moderate activities and then add vigorous activities little by little.

To mix it up, you can try 30 minutes of biking fast to and from your job 3 days a week. Then play softball for 60 minutes 1 day. Then lift weights for 2 days.

You’ve mixed vigorous aerobic activity (biking fast) with moderate aerobic activity (softball) and activities for stronger muscles (weights).

Advice to follow:

You should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level.


You should do at least 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level.

Do it your way!

You can replace some or all of your moderate activity with vigorous activity. With vigorous activities, you get similar health benefits in half the time it takes you with moderate ones.

Muscle strengthening activities

Remember to also do strengthening activities on 2 or more days a week.

Adding more time

Strive to double your weekly activity time. Work to be active 5 or more hours each week for even more health benefits.