Out of Your Typical Exercise Routine? Start Here.

Jul 13, 2020 | Tara Schmidt, Mayo Clinic registered dietitian nutritionist | @taraschmidt

The World Health Organization recommends at least 150 minutes per week of moderate-intensity aerobic activity. For some, this can seem like an overwhelming or intimidating number, especially if exercise hasn’t been part of your regular routine recently.

Out of the habit, but don’t know how to get back in? Consider breaking those minutes up! It is still beneficial to divide activity into multiple sessions each day.  The chart below can serve as a guide if you’re just getting started.

Example Walking Chart

Level Time (minutes) How often Daily Total (minutes) Weekly Total (minutes)
1 5 4 times/day 20 140
2 10 2 times/day 20 140
3 15 2 times/day 30 210
4 20 1 time/day 20 140
5 25 1 time/day 25 175
6 30 1 time/day 30 210


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Progress to the next level when the activity feels fairly light and you have not had any cardiac symptoms. *

 

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