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Mind & Body Wellness Requirements



“ Adults should do at least 150 minutes to 300 minutes (2 hours and 30 minutes to 5 hours) a week of moderate-intensity, or 75 minutes to 150 minutes (1 hour and 15 minutes to 2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.”

MODERATE-INTENSITY ACTIVITIES

• Walking briskly (2.5 miles per hour or faster)

• Recreational swimming

• Bicycling slower than 10 miles per hour on level terrain

• Tennis (doubles)

• Active forms of yoga (for example, Vinyasa or power yoga)

• Ballroom or line dancing

• General yard work and home repair work

• Exercise classes like water aerobics

VIGOROUS- INTENSITY ACTIVITIES

• Jogging or running

• Swimming laps

• Tennis (singles)

• Vigorous dancing

• Bicycling faster than 10 miles per hour

• Jumping rope

• Heavy yard work (digging or shoveling, with heart rate increases)

• Hiking uphill or with a heavy backpack

• High-intensity interval training (HIIT) • Exercise classes like vigorous step aerobics

Benefits of weekly Physical Activity:

- Reduces blood pressure

- Reduces depression

- Reduces anxiety

- Reduces risk of cancer

- Reduces heart disease

-increases energy

- increases sex drive

-Increases sleep

-increases in daily activity

-increases in quality of life


I challenge you to keep track this month of your physical activity each week and see how it correlates to your mood.

IDEAS TO SUPPORT AWARENESS:

-Check in on a friend/family. See how they are feeling emotionally and mentally.

-Say Hello to a stranger

-Smile at a stranger

-give genuine compliments

-Meditate

-exercise

-eat healthy choices

-volunteer

-journal

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