Week 4 Challenge: Increase Your Activity Level
Increasing your physical activity improves your health. Exercising on a regular basis can increase the size and strength of your heart, decrease blood pressure and cholesterol, improve cardiovascular and respiratory systems, increase endurance, and help you maintain a healthy body weight.
Exercising
more can improve your health. Exercising five times a week can:
- Decrease
blood pressure
- Decrease
cholesterol
- Improve
your heart and lungs
- Increase
endurance
- Help you keep a healthy body weight
Go to Week 4 - Challenge Tracker to track your progress.
Your Action Items This Week
- Determine your resting heart rate and target heart rate.
- Plan your physical activity (what you will do, where you will do it and when you will do it) and put it on your calendar.
- Do at least 10 minutes of cardio physical activity at the intensity to reach your target heart rate. If you are more physically fit, try to do 30 minutes. Do this at least five days during the week.
- Do at least 4 strength training exercises. If you are more physically fit, try to do 10 strength training exercises. Do these 2 days each week.
- Calculate your post-workout heart rate every time you exercise.
Quick Tips
1. When creating your I Can! Challenge goals, keep them S.M.A.R.T.
2. Stay motivated!
Learn more about these quick tips 