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Physical Activity Action Steps

Here is where the rubber hits the road. It is time to take action. Take some time and see what your daily and weekly schedules look like. Sit down with the other members of your family. Talk to your friends and loved ones and see if someone else would like to join you in pursuing better health and wellness through exercise.

  • Decide whether you will be bodyweight training or lifting weights. Choose those aerobic activities that best fit your personality, lifestyle and other considerations. Divide your aerobic workload out over your week. Aim for a minimum of 150 minutes of moderately intense or 75 minutes of vigorous activity.
  • As you schedule your exercise, have your aerobic and strength training exercises follow on back-to-back days. In other words, aerobic activities should be performed every other day, and so should strength training activities. For example, you could strength train every Monday, Wednesday and Friday. You could then enjoy aerobic health benefits every Tuesday, Thursday and Saturday. Rest on Sunday.
  • Keep a physical activity journal. Write down everything. You should record how many sets and repetitions you are performing and how much weight you are lifting. The same is true for tracking how many minutes and hours you perform aerobic exercise each week. Review this information at the end of every week and gradually increase your workload to challenge yourself.
  • Always remember to stay hydrated before during and after exercise. You probably don’t need to drink any water during short strength training sessions. The opposite is true for aerobic exercise. If you are going for more than 12 to 15 minutes at a time, hydrate regularly while you enjoy aerobic activities.