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1 10 minutes at a time is fine. We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at

once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time

during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time. Give

it a try. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes

of moderate-intensity activity.

Source: CDC - Centers for disease control and prevention, Physical activity, how much physical activity do adults need?

http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html, seen 4540444100 41:20:00 .

Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic

activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this

exercise during the course of a week. Moderate aerobic exercise includes such activities as brisk walking, swimming and

mowing the lawn. As a general goal, aim for at least 30 minutes of physical activity every day. Short on long chunks of

time? Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk, try three 10-minute

walks instead. What's most important is making regular physical activity part of your lifestyle.

Source: Laskowski E.R., How much should the average adult exercise every day? Mayo clinic, Fitness, seen: 4140444100

01:02:00, http://www.mayoclinic.com/health/exercise/AN01713

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3 Aerobic activity what counts? Aerobic activity or cardio gets you breathing harder and your heart beating faster.

From pushing a lawn mower, to taking a dance class, to biking to the store all types of activities count. As long as

you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time. Intensity is how hard your

body is working during aerobic activity. How do you know if you're doing light, moderate, or vigorous intensity aerobic

activities? For most people, light daily activities such as shopping, cooking, or doing the laundry doesn't count toward the

guidelines. Why? Your body isn't working hard enough to get your heart rate up. Moderate-intensity aerobic activity means

you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not

sing the words to your favorite song. Here are some examples of activities that require moderate effort: walking fast, doing

water aerobics, riding a bike on level ground or with few hills, playing doubles tennis, pushing a lawn mower. Vigorous-

intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're

working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some

examples of activities that require vigorous effort: jogging or running, swimming laps, riding a bike fast or on hills, playing

singles tennis, playing basketball. If you haven't been very active lately, increase your activity level slowly. You need to

feel comfortable doing moderate-intensity activities before you move on to more vigorous ones. The guidelines are about

doing physical activity that is right for you. Source: See footnote1.

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higher levels of physical activity. Source: Science News (2011), Best Friends Can Make a Child More Physically Active,

Science Daily.

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4102 13

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4102 14

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4102 15

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4102 16

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4102 17

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Promotion, 12, 38-48. http://www.uri.edu/research/cprc/TTM/detailedoverview.htm

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