Stay active

The results of these fitness tests can help you set goals for staying active and getting more fit. For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes of moderate aerobic activity. Or get at least 75 minutes of vigorous aerobic activity a week. You can also get an equal mix of the two types. Aim to exercise most days of the week.
• Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Moderate aerobic activity includes:

• Walking at a good pace.
• Water aerobics.
• Bicycling slower than 10 miles an hour on mostly level ground.
• Pushing a lawn mower, gardening or doing home repair.

Vigorous aerobic activity includes:

• Running.
• Swimming laps.
• Fast bicycling or biking hills.
• Jumping rope.
• Playing singles tennis.

Muscle-strengthening exercises include:

• Lifting weights or using resistance bands.
• Calisthenics that use body weight for resistance.
• Heavy gardening or yardwork.