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Orringer KA, Van Harrison R, Nichani SS, et al. Obesity Prevention and Management. Ann Arbor (MI): Michigan Medicine University of Michigan; 2020 Jun.
| Recommendations | ||
|---|---|---|
| Children and Adolescents | Minimum of one hour of active play and other activities daily, to include moderate or vigorous intensity aerobic physical activity, muscle-strengthening activities, and bone-strengthening activities. | |
| Adults | Aerobic exercise – choose either of the following, or a combination:
| |
| Level of Physical Activity | Definition | Examples |
| Muscle strengthening | Weight lifting Push-ups and pull ups Tree or rock climbing | |
| Bone strengthening | Weights, resistance bands, Running Brisk walking | |
| Moderate exercise | While performing the physical activity, your breathing and heart rate is noticeably faster, but you can still carry on a conversation (ie, you can talk but cannot sing) | Walking briskly Light yard work (raking and bagging leaves, or using a lawn mower) or snow shoveling Actively playing with children: basketball, playground Biking at a moderate pace |
| Vigorous exercise | While performing the physical activity, your heart rate is increased substantially and you are breathing too hard and fast to have a conversation (ie, you are not able to say more than a few words without pausing for a breath) | Jogging or running Swimming laps Rollerblading or inline skating at a brisk pace Cross-country skiing Most competitive sports (football, basketball, soccer) Jumping rope |
From: Obesity Prevention and Management
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