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Physical Activity

MOVE For Better Health

Lower the risk for type 2 diabetes and some cancers

Lose weight or stay at a healthy weight

Improve blood pressure and prevent cardiovascular disease

The Experts Say


  • 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity

  • Muscle-strengthening activities of moderate or greater intensity involving all muscle groups, 2 or more days per week. 


*US Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans. 

Intensity Levels

Measured using metabolic equivalent of tasks, or METS. METS are based on the rate of energy expenditure during an activity compared to while at rest. So, 1 MET is the rate of energy expenditure while at rest and 2 METS means that two times the energy was used than when the body is at rest.   

Light-Intensity Activity

< 3 METS


Walking slowly

Sitting using the computer

Standing light work

(cooking, washing

dishes, etc.)

Fishing sitting

Playing most instruments

Moderate-Intensity Activity

3 - 6 METS


Walking very brisk (4 mph)

Cleaning heavy (washing windows, vacuuming,

mopping, etc.)

Mowing the lawn

Raking the yard

Bicycling light effort (10-12 mph)

Badminton recreational

Tennis doubles

Vigorous-Intensity Activity

> 6 METS



Jogging at 6 mph


Carrying heavy loads

Bicycling fast (14 - 16 mph)

Basketball game

Soccer game

Tennis singles

Strenuous fitness class




Endurance or cardio activities.

Activities where people move their large muscles in a rhythmic manner for a sustained period of time. Aerobic activity makes the heart beat more rapidly and the breathing rate to increase. 



Brisk walking


Playing basketball



Muscle-strengthening activities make muscles do more work than they are accustomed to doing and focus on major muscle groups. The muscle overload can help increase bone strength and maintain muscle mass during weight loss.


Lifting weights

Working with resistance bands

Calisthenics using body weight for resistance (push-ups, pull-ups, planks, etc.)

Carrying heavy loads

Heavy gardening

View these resources for help getting started and contact us if you need help or guidance!

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