Physical Activity

By: Megan Metko & David Carlyn

What is Physical Activity?

The movement of the body that uses energy. Physical activity should be moderate or vigorous intensity.


Moderate Physical Activities:

  • Walking briskly (about 3.5 mph)
  • Bicycling (less than mph)
  • Gardening
  • Dancing
  • Golf
  • Tennis (double)

Vigorous Physical Avtivities:

  • Running/Jogging (at 5 mph)
  • Swimming
  • Aerobics
  • Basketball
  • Tennis (single)

Why is Physical Activity important?

When you participate in physical activity regularly it can produce long term health benefits. Such as :

  • Increasing your chances of living longer
  • Move around more easily
  • Have stronger muscles and bones
  • Stay at or get to a healthy weight

How much physical activity do you need?

Adults (18-64 years) do ONE of the following:
  • 2 hours and 30 minutes each week of aerobic physical activity at a moderate level.
  • 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level.
Being active longer and doing strengthening activities will create more health benefits.



Children and adolescents(6-17 years):


  • 60 minutes or more of physical activity each (either moderate or vigorous intensity). For 3 days a week


Young Children (2-5 years):


  • No specific recommendation
  • Should play actively several times each day


Tips for increasing physical activities.

Choose activities that you can enjoy regularly, and make a daily routine for at least 10 minutes at a time.


At home activities:

  • Walk in the neighborhood
  • Walk the dog
  • Clean the house
  • Wash the car
  • Mow the lawn (with a push mower)
  • Play with the kids

At Work activities:


  • Replace a coffee break with a 10 minute walk
  • Take part in an exercise program
  • Join a athletic group at your job

At Play:



  • Walk, jog, skate, or cycle
  • Swim
  • Take a martial arts, dance, or yoga class
  • Go rowing
  • Play basketball, softball, or soccer
  • Hand cycle or wheel chair sports
  • Take a nature walk
  • HAVE FUN!!!!!!!!!!!!!!!!!!!!!!!!!!!