Fun Ways to Get Your 150 Minutes of Exercise

Even if you're active throughout the day, it's a good idea to aim for at least 150 minutes of dedicated exercise each week.

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What's your go-to workout time?

Morning

Afternoon

Evening

The good news is that this can include seated exercises, making fitness accessible to everyone.

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The U.S. Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic activity weekly for adults, including those with chronic conditions or disabilities.

Aerobic exercise is any physical activity that increases your heart rate and your body's use of oxygen.

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What is "Moderate-Intensity" Exercise?

According to the American Heart Association (AHA), examples of moderate-intensity activities include:

• Brisk walking (at least 2.5 miles per hour)
  
  
• Water aerobics
  
  
• Dancing
  
  
• Gardening
  
  
• Tennis (doubles)
  
  
• Biking slower than 10 miles per hour
  
  

Seated exercises absolutely count toward this goal. As long as an activity raises your heart rate and gets you breathing a bit harder, it's providing aerobic benefits.

Many people, regardless of physical ability, simply prefer seated workouts. The most important thing is to move your body in a way you enjoy, as you're more likely to stick with it if it's fun.

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Ideas to Get Your 150 Minutes

Here are a few suggestions to help you get your minutes in while having a good time:

1. Create a Dance Playlist: Put together a list of songs that make you want to move. Play it a few times a week and have a blast dancing around your living room.
   
   
2. Try Pickleball: This popular sport is a great way to socialize while getting a workout. You likely have friends who would be happy to teach you the game.
   
   
3. Get on the Water: Activities like kayaking, paddleboarding, or rowing are fantastic forms of exercise. Look for local spots where you can rent equipment.
   
   
4. Go for a Bike Ride: The AHA says even biking slower than 10 miles per hour counts. Pick a new route and explore your local area.
   
   
5. Walk Dogs for a Shelter: Volunteering to walk dogs is a great way to get your steps in. Just make sure you keep up a brisk pace—the dogs won't mind.
   
   
6. Try a Fitness Class: If you're hesitant to join a class in person, many instructors offer online sessions. You can get a great workout from the comfort of your own home.
   
   

A common saying goes, “Do what you love, and you’ll never work a day in your life.” The same principle applies to exercise. Pick a form of movement you enjoy, and it will never feel like a chore.

Source: alamedapost

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.