there are two exercise recommendations in the united states. 1. the surgeon general recommends 30 minutes or more of accumulated moderate intensity physical activity on five or more days per week to improve health and fitness. "accumulated" means you can do it in shorter bouts throughout the day (for example 10- or 15-minute intervals throughout the day) and "moderate intensity" means you feel warm and slightly out of breath when you do it. walking counts! here are some suggestions to incorporate walking into your day and accumulate 30 minutes. think about your day and how you can increase walking. get off the bus before your destination (you may even save time this way). park your car farther from the store. take a walk at lunch instead of having your food delivered. walk for errands instead of driving short distances. get rid of your riding lawnmower! keep your walking shoes handy. leave a pair at your office for quick 10-minute stress-reducing walks. 2. the american college of sports medicine recommends 20-60 minutes of continuous activity three to five times a week at 60%-90% of maximum heart rate and two to three days of resistance training. walking counts!
how much do i have to walk to get good exercise?