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Work Well Physical Activity Resources

Whether you’re looking to add a 15-minute walk to your lunch break or reach an individual weight loss goal, you’ll find helpful tips and information to get you (and your co-workers) moving right here!

Physical Activity Message Posters
(8 1/2 x 11)

Worksite Promotion

Physical Activity Handouts/Additional Resources

 

 

 

 

General Guidelines (updated)

  • If you choose activities at a moderate level, do at least 2 hours and 30 minutes a week.
  • If you choose vigorous activities, do at least 1 hour and 15 minutes a week.
  • You can accumulate shorter sessions of physical activity, but each session should be at least 10 minutes long.
  • It is better to spread your activity throughout the week and to be active at least 3 days a week.
  • Do muscle strengthening activities at least 2 days a week.

US Department of Health and Human Services
American College of Sports Medicine (ACSM)

Any activity is good, but following these tips will help you get the most out of your workout. As with any exercise, you should consult your physician before starting an exercise plan. If you need assistance, find a personal trainer who can help you get the most out of your workouts.

Cardiovascular or Aerobic Activity - It does not take much to be active. In fact, for heart health, even three 10-minute walks have the same effect as a 30-minute workout. While being active is simple, it is often difficult to know what to do. To make it easier, just remember to be FITT.

  • F-Frequency – Getting in 3-5 days of activity per week will provide the best results. The more you do the more you benefit.
  • I-Intensity – Adjust your intensity as your fitness level improves. Use the “talk test” to know when to increase intensity. You should be able to speak 2-3 words per breath while being active. If you cannot speak 2-3 words, you are likely working too hard. If you can sing the words, you need to increase the intensity.
  • T-Time – Accumulating 30 minutes of activity is good enough for heart health, but more is even better. People who exercise for 60 minutes a day are more successful in losing weight and keeping it off.
  • T-Type – The most effective exercise is the one you enjoy doing. Any activity is better than none. Repetitive activities such as walking, jogging and swimming, are best for heart health. However, most people tend to stick to activities that change frequently like, basketball, dance or aerobic classes.

Resistance Training - Resistance training uses a variety of sources such as dumbbells, resistance bands, water, and/or body weight. It should be done at least 2 days per week, allowing recovery time for the worked muscle groups. Remember these important points:

  • Progression - You will not see new results if you exercise your muscles with the same weight for long periods of time. Increase the weight you lift by no more than 10% per week.
  • Specificity - If you want a certain muscle to be stronger, you need to work it. If you don’t work a muscle, it gets weaker. Make sure you are giving each muscle group a regular workout.
  • Overload - When muscles are challenged, they adapt to become stronger. But you need to exhaust the muscle first. Aim for your goal repetition, but not more. For instance, if your goal repetition is 10, you should be able to do 10 reps, but not 11. If you are able to do more repetitions than you goal, you need to increase the weight or do a more challenging variation. Make sure you do the right number of sets and repetitions for your goal:

 

Repetitions

Sets

Power lifting

1-3

4-7

Bodybuilding

6-8

5-6

Endurance

15-20

3-5

General strength & weight loss

8-12

1-3

  • Rest - Muscles need 48-72 hours of rest for changes to occur. If you work the muscle everyday, you are more prone to injury and burnout. Get plenty of sleep and allow yourself time to recover

 

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