ADULTS
2 1/2 hours of moderate exercise: walking briskly, water aerobics, ballroom dancing or gardening
OR
one hour and 15 minutes of vigorous activity: racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack.
Exercise in episodes of at least 10 minutes.
For greater benefits, increase to five hours a week of moderate intensity, or 2 1/2 hours of vigorous activity.
Two days a week: Incorporate muscle-strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads, or heavy gardening, at least two days a week.
CHILDREN (6+) and TEENS:
One hour or more of moderate or vigorous aerobic physical activity daily, including vigorous physical activity at least three days a week.
Moderate: hiking, skateboarding, bicycle riding and brisk walking.
Vigorous: bicycle riding, jumping rope, running and such sports as soccer, basketball, ice or field hockey.
Three days a week, incorporate muscle-strengthening activities: rope climbing, sit-ups, tug-of-war.
Three days, strengthen bones with: jumping rope, running and skipping
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