Fitness Guidelines

It's All About Quality Life

How much physical activity minimum do we need for Important Health Benefits?


How much physical activity minimum do we need for Important Health Benefits?

Adults need at least 2.5 hours of moderate-intensity aerobic activity, or Cardio, every week or 1.25 hours of vigorous-intensity aerobic exercise every week.


Children need 1 hour or more, of physical activity, or Cardio, each day. 

This can include either moderate-intensity aerobic exercises, such as brisk walking, or vigorous-intensity activity, such as running. 

Be sure to include a vigorous-intensity aerobic activity on at least 3 days per week. 

10 Minutes at a Time is Fine!

Aerobic exercise class in the gym.

Exercise, Essential for Healthy Aging

Regular physical activity throughout your life is one of the most important things you can do for your health. It can prevent many health problems and help you keep doing your daily activities without becoming dependent on others. 

Some physical activity is better than none. Health benefits increase with the more physical activity that you do. If you have health condition limits, consult your Doctor or Physical Therapist. 

Good News! It's about what works for you.

We know it sounds like a lot of time, but it’s not. 

It's about the same amount of time you might spend watching Game of Thrones or your favorite TV show. The surprise is, you don't have do all the time in one session. Spread your exercise activities throughout the week. You can break it up into 10-minute segments of time.  Moderate or vigorous physical activity for just 10 minutes at a time will still get you the health benefits. 

Exercise Variety


stretch flexibility exercise prevent injury healthy living

Reduce injury, and be more comfortable, by becoming flexible by stretching daily. Keep your muscles and joints loose to tackle the day.

Moderate Cardio

Moderate cardio aerobic exercises lawnmower walk bike tennis yoga

Moderate Cardio benefits can be gained from any activity that gets you to the point where you can speak the words to your favorite song, but not sing it without pausing for breath.

Intense Cardio

Intense aerobic cardio workout kayaking, running, jog, biking, stair climber, elliptical, football

Intense cardio aerobic exercise benefits can be gained from working out at the level that you have to pause for breath when you try to speak.

Strength Training


Improve your muscle and bone health, strength and your physical functional abilities.



Get the look of being serious about your body and your life. You know you are willing to work for it.

It's all about You


Cardio, Strength and Flexibility training do not have to be boring. Try yoga, Tai Chi, martial arts, soccer, football, basketball, kayaking, racing, tennis, frisbee, agility train the dog, dancing. Make it fun!

Benefits >


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