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Recommended level of Physical Activity

How much physical activity do I need to do?

This chart tells you about the activities that are important for you to do. Do both aerobic activities and strengthening activities. Each offers important health benefits. And remember, some physical activity is better than none!

Aerobic Activities
If you choose activities at a moderate level, do at least 2 hours and 30 minutes (150 minutes) a week. If you choose vigorous activities, do at least 1 hour and 15 minutes (75 minutes) a week.
  • Do physical activity in at least 3 days per week.
  • Slowly build up the amount of time you do physical activities. The more time you spend, the more health benefits you gain. Aim for twice the amount of activity in the box.
  • Do at least 10 minutes at a time.
  • You can combine moderate and vigorous activities.
Muscle Strengthening Activities
Do these at least 2 days a week. (Non-consecutive days)
  • Include all the major muscle groups such as legs, hips, back, chest, stomach, shoulders, and arms.
  • Exercises for each muscle group should be repeated 8 to 12 times per session.
  • It is optimal to perform muscle-strengthening activity 3 days per week.