Increasing Activity Based on Current Fitness Level

Below are recommendations on how to increase your physical activity based on your current activity level. Check it out to see where you are and how you can challenge yourself.

IF you do not currently engage in regular physical activity, THEN You should begin by incorporating a few minutes of physical activity into each day, gradually building up to 30 minutes or more of moderate-intensity activities.

IF you are active, but at less than the recommended levels, THEN you should strive to adopt more consistent activity - *moderate-intensity physical activity for 30 minutes or more 5 or more days per week, or vigorous-intensity physical activity for 20 minutes or more on 3 or more days of the week.

IF you currently engage in moderate-intensity activities for at least 30 minutes on 5 or more days of the week, THEN you may achieve even greater health benefits by increasing the time spent or intensity of those activities.

IF you currently regularly engage in vigorous-intensity activities 20 minutes or more on 3 or more days of the week, THEN you should continue to do so.

*Scientific evidence to date supports the statements above.