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E-mail: Health Matters

Phone: 206-205-5017

Move More in 2009!

New Centers for Disease Control recommendations.

In December of 2008, the Centers for Disease Control published new recommedations for physical activity.  These guidelines outline how much and what kinds of activity your body needs to reep the most health benefit.  Use these recommedations to help you set weekly goals, focusing on two types of activity - aerobic and muscle strengthening.

Healthy adults should aim for

walking 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
weight training muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

OR

jogging 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
weight training muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

OR

walking jogging An equivalent mix of moderate- and vigorous-intensity aerobic activity and
weight training muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

10 minutes at a time is fine

We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.

To review the guidelines online and see what counts for aerobic and muscle-strengthening activities, go to the CDC physical activity Web site.

Please contact us if you have tips you’d like to share.  Health.matters@kingcounty.gov .

What is Move More?

Move More is a King County program designed to educate, encourage and empower employees and their families to make physical activity a part of each day.

Check out our printable quick fact sheet.

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