The Movement Prescription: The Physical Activity Guidelines for Adults

At least 150 minutes a week of moderate-intensity aerobic activity like:

• Brisk walking (2.5 mph or faster)

• Doubles tennis

• Bicycling slower than 10 mph on level terrain

• Active yoga such as vinyasa or power yoga

• Ballroom dancing

• Water aerobics

OR

75 minutes a week of vigorous-intensity aerobic activity like:

• Jogging or running

• Singles tennis

• Bicycling 10 mph or faster

• Hiking uphill or with a heavy backpack

• High-intensity interval training

AND

Twice a week: activities that strength the legs, hips, back, abs, chest, shoulders, and arms:

• Stair climbing

• Weight lifting

• Body weight exercises (lunges, push-ups, crunches, etc)

• Water aerobics

• Pilates

• Yoga (like vinyasa or power yoga)

• Resistance exercises with elastic bands