How Much, How Often
Build up your endurance gradually. If you haven’t been active for a long time, it’s important to work your way up over time. Start out with 10 minutes at a time and then gradually build up.
Try to build up to at least 150 minutes (2 1/2 hours) of moderate endurance activity a week. Being active at least 3 days a week is best. Remember, these are goals. Some people will be able to do more. It’s important to set realistic goals based on your own health and abilities. You can manage and track goal progress by using the interactive tools found in My Go4Life.
When you’re ready to do more, build up the amount of time you spend doing endurance activities first, then build up the difficulty of your activities. For example, gradually increase your time to 30 minutes over several days to weeks by walking longer distances. Then walk more briskly or up steeper hills.