By Milena Nunez Garcia — SNAP-Ed Educator
Spring is not just about melting snow,
blooming flowers, and
After a long winter spent
indoors, spring is also
the ideal time to get outside and get moving.
Staying healthy through physical activity should be a
fundamental part of our lifestyle. There are two types of
physical activities, and each one offers important health
Aerobic activities strengthen and improve the
performance of the heart, lungs and blood vessels.
Moderate intensity aerobic physical activities include
walking briskly, water aerobics, gardening, and others.
Vigorous intensity aerobic physical activities include
running, team sports, aerobic dancing, and others. The
Physical Activity Guidelines for Americans, published by
the U.S. Department of Health and Human Services,
recommend that adults do at least 150 minutes of
moderate intensity aerobic physical activities per week
or 75 minutes of vigorous intensity aerobic physical
activities per week — or an equivalent combination of
Muscle strengthening activities strengthen muscles
and bones. Muscle strengthening activities include
lifting weights, using resistance bands, or using your
own body weight as resistance, such as doing pushups,
sit-ups, squats, or other exercises. The Physical Activity
Guidelines for Americans recommend that adults do
muscle strengthening activities two or more days per
week, focusing on all major muscle groups in the body:
legs, abdomen, shoulder, back, hips, chest, and arms.
Exercises for each muscle group should be repeated 8 to
12 times per session.
Consult your doctor before starting any exercise routine,
and remember that motivation comes as soon you start
moving your body!
For more information on the physical activity guidelines
and tips for getting active, visit our Move More website: