Choose the Best Exercise for You

Improve strength, flexibility, and endurance with weekly fitness

Exercising isn't always easy. It can be hard to find the time and motivation. One thing that can help is developing a regular physical activity plan. A physical activity plan can help you stay on track to lose weight and be more energetic.

If you want a physical activity plan, follow the "FITT" principles. Following these principles will help you plan the most important aspects of your physical activity.

  • F is for Frequency: How often should you be physically active?
    Whether you're a beginner or you already exercise regularly, find a frequency you can stick to. VA's MOVE! Weight Management Program encourages you to exercise at least five days per week. Remember, you can split it up into 10-minute sessions throughout the week.

  • I is for Intensity: How hard should you work while physically active?
    The best intensity is what you feel happy doing. MOVE! recommends moderate intensity activity. This includes walking briskly, water aerobics, bicycling slower than 10 miles per hour, playing tennis, ballroom dancing, or light gardening.

  • T is for Time: How long should you be physically active?
    To get important health benefits, aim for at least 150 minutes of moderate activity, or 75 minutes of vigorous activity, per week. If you're trying to lose weight, work up to 300 minutes of moderate or 150 minutes of vigorous activity. You can break this chunk up into 10-minute sessions throughout the week.

  • T is for Type: What type of activity should you do?
    Think about what keeps you motivated. Is it walking in your neighborhood with a friend? Attending group aerobic classes? Or, swimming laps? Whatever it is, the activity that you're going to enjoy the most is usually the best. Find ideas for getting started in the MOVE! Video Library.

Remember, it's important to do endurance activities throughout the week as well as strength and flexibility training. Don't forget to use "FITT" as a guide to plan your physical activity. Doing this will help you create the most well-rounded program.

For more information and resources to help you be more physically active, reach out to the MOVE! or Healthy Living team at your local facility.

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