Session 7

Get More Active

Adults need at least 150-300 minutes of moderate-intensity aerobic activity, plus at least 2 days of muscle strengthening each week for substantial health benefits.
African-American couple exercising, power walking

Session 7-1

Ways to Get More Active

Whether you go to a gym, walk outdoors or exercise at home, here are ways to ramp up your physical activity slowly and safely.


Do bicep curls with a can of food while you march in place


Do more reps or sets


Lift heavier weights


Push a stroller while you walk


Take more steps per day or per week


Use one-pound hand or ankle weights while you walk


Walk farther


Walk faster


Walk longer

Woman with silver hair smiling while wearing airpods
Emma is at risk for type 2 diabetes. So she’s trying to get a little more active each week. Her goal is to be active for at least 150 minutes per week, at a moderate pace.

How Emma does it:

Emma’s schedule:

Week 1

Takes a gentle stroll around the block for 10 mins 3 time that week.

Total: 30 minutes


Week 2

Walks around the block 2 times (17 mins), 5 times for that week.

Total: 85 minutes


Week 3

Walks around the block 3 times (21 mins), 7 days that week.

Total: 147 minutes


Week 4

Does the same walking as wk 3 plus she adds 3 sets or reps w/ resistance bands for 2 days.

Total: 167 minutes


Week 5

Does the same exercise schedule plus she adds an hour of dancing with her kids on the weekend.

Total: 197 minutes

These days, Emma is meeting her fitness goal. She’s lost some weight. And her doctor says her blood sugar is lower than it was before she started getting more active.

Here are some easy stretching and strengthening exercises you can incorporate:

Wall Push-Ups

Arm Raise

Standing Row

Neck Movement

Leg Lifts

Lower Body Strengthening