Keeping It Up, Stepping It Up

Adding more time

Already doing 2 hours and 30 minutes a week of aerobic physical activity? Good for you! Do you want to gain even more health benefits from physical activity? Slowly add more time to your weekly routine.
Strive to double your weekly activity time. Work to be active 5 or more hours each week. This activity level can lower your chances of getting breast and colon cancer. Read the next section to find out how to add more effort.

Adding more effort

Instead of doing only moderate-level activities, replace some with vigorous aerobic activities that will make your heart beat even faster. Adding vigorous activities provides benefits in less activity time. In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity.
Have you been walking for 30 minutes 5 days a week? On 2 days, try jogging instead of walking for 15 minutes each time. Keep on walking for 30 minutes on the other 3 days.
Would you like to have stronger muscles? If you have been doing strengthening activities 2 days a week, try adding an extra day.

Staying Safe and Avoiding Injury

Physical activity is generally safe for everyone. People who are physically fit have less chance of injury than those who are not fit. The health benefits you gain from being active are far greater than the chances of getting hurt. Being inactive is definitely not good for your health.

Here are some things you can do to stay safe while you are active:

• If you haven't been active in a while, start slowly and build up.
• Learn about the types and amounts of activity that are right for you.
• Choose activities that are appropriate for your fitness level.
• Build up the time you spend before switching to activities that take more effort.
• Use the right safety gear and sports equipment.
• Choose a safe place to do your activity.
• See a health care provider if you have a health problem.