NEAT Fact Sheet

“Exercise Counts”

Exercise recommendation:

At minimum, do moderately intense activity 30 mins/day most days of the week

Vigorous exercise may increase health benefits

To lose weight or maintain weight loss, 60-90 minutes of exercise is necessary.

The 30 minute recommendation is for the average adult to maintain health and reduce the risk for chronic disease.

The Dietary Guidelines for Americans recommends that children engage in at least 60 minutes of physical activity on most days of the week (can be in 15 minute intervals).

Exercise type	Examples
Moderate	Walking briskly Hiking Yardwork/gardening Lifting weights	Dancing Golf (carrying clubs) Bicycling
Vigorous	Running/jogging Bicycling >10 mph Swimming laps Aerobics	Walking very fast Heavy yardwork Heavy weight lifting Basketball (competitive)

Benefits of exercise:

Improves self-esteem and feelings of well-being

increases fitness level

helps build and maintain bones, muscles, and joints

builds endurance and muscle strength

enhances flexibility and posture, helps manage weight

lowers risk of heart disease, colon cancer, and type 2 diabetes

helps control blood pressure

reduces feelings of depression and anxiety

Last update 06/12/2009

Don’t forget to stay hydrated. It is recommended that you drink water every 15 minutes during exercise!