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Physical Activity

Frequently Visited Links:
American Heart Association: Physical Activity in Your Daily Life
National Heart, Lung, and Blood Institute
Mayo Clinic - Fitting in fitness: Finding time for physical activity
Fit City Aitkin
Registration for Fit City Events
McGregor School Fitness Center
Physical Activity Ideas
for Kids
How much physical activity do you need?

How Much Physical Activity Photo of man running.Regular physical activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases.

Physical activity is anything that gets your body moving. According to the 2008 Physical Activity Guidelines for Americans, you need to do two types of physical activity each week to improve your health–aerobic and muscle-strengthening.

Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.

Kids at play photo number 1This may sound like a lot, but don't worry! Your child may already be getting enough! And, you'll discover there are easy and enjoyable ways to help your child get moving more if he or she needs to. Encourage your child to participate in activities that are age-appropriate, enjoyable and offer variety! Just make sure your child or adolescent is doing three types of physical activity:Kids at Play number 2 photo

  •  Aerobic activity should make up most of your child's 60 or more minutes on at least 3 days per week.
  •  Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days per week.
  •  Include bone strengthening activities, such as jumping rope or running, at least 3 days per week.
    (Adapted from:

Adults need at least:Adult jogging with dog photo

  •  2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
  •  muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
  •  1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
  •  muscle-strengthening activities on 2 or more days a week that work all major muscle groups
  •  An equivalent mix of moderate- and vigorous-intensity aerobic activity and
  •  muscle-strengthening activities on 2 or more days a week that work all major muscle groups.
    (Adapted from:

Physical Activity is Essential to Healthy Agingphoto of seniors out paddling a canoe.Photo of Senior on exercise bike.

As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Not doing any physical activity can be bad for you, no matter your age or health condition. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.

If you're 65 years of age or older, are generally fit, and have no limiting health conditions you can follow the guidelines listed above. for a brisk walk 10 minutes at a time.

We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.

Give it a try

Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.


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