Scientist say accumulate 60 minutes of physical activity everday to stay healthy or improve your health. As you progress to moderate activities you can cut down to 30 minutes, 4 days a week. Add-up your activities in periods of at least 10 minutes each day. Start Slowly... and build up.
Time needed depends on effort
Very Light Effort;- Strolling
- Dusting
Light Effort (60 minutes);
- Light walking
- Volleyball
- Easy gardening
- Stretching
Moderate Effort (30-60 minute);
- Brisk walking
- Biking
- Raking leaves
- Swimming
- Dancing
- Water aerobics
Vigorous Effortt (20-30 minutes);
- Aerobics
- Jogging
- Hockey
- Basketball
- Fast Swimming
- Fast dancing
Maximum Effort;
- Sprinting
- Racing
