Lazy's Guide to Exercise and Healthy Fitness in under thirty minutes get fit and feel better about yourself

1. A LOOK INSIDE THE GUIDE
ACTIVITY GUIDELINES BY AGE
STRENGTH TRAINGING
• Activities such as gymnastics or push-ups
• A least 3 days per week as part of child's 60 or more minutes
• BONE STRENGTHENING ACTIVITIES
• Jumping rope or running
• At least 3 days per week as part of child's 60 or more minutes
How to I judge if a child's aerobic activity is moderate- or vigorous-intensity?
A good rule of thumb is, walking is moderate activity. Running or chasing is vigorous
activity.
AGE 18 to 65 YEARS
AVERAGE - AEROBIC ACTIVITY
• 2 hours and 30 minutes each week of moderate-intensity aerobic activity like brisk
walking
• Vigorous-intensity aerobic activity 1 hour and 15 minutes like jogging running every
week
• Mix of vigorous- and moderate-intensity
AVERAGE - STRENGTH TRAINING
• 2 or more days a week that work all major muscle group