New Guidelines Make It Easy to Get Fit

What Works Best for You?

Here are some examples of what types of exercise work for different people, according to the new government guidelines.

• Moderate activities for adults include a brisk walk, water aerobics, ballroom dancing and general gardening.
• Vigorous activity for adults include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack.
• In addition to aerobic exercise, build muscle with weight training push-ups, sit-ups, carrying heavy loads or heavy gardening, at least two days a week.
• Moderate exercise for kids and teens include hiking, skateboarding, bicycle riding and brisk walking.
• Vigorous activities for kids and teens include jumping rope, running and sports such as soccer, basketball, and ice or field hockey.
• Kids and teens should also do muscle-strengthening exercises, such as rope climbing, sit-ups, and tug-of war, three days a week and bone-strengthening exercise, such as jumping rope, running and skipping, at least three days a week.