Physical Activity
Physical activity is any movement that requires the body to use up energy reserves. Walking, gardening, climbing the stairs, playing Frisbee or dancing are all great examples of being physically active! For health benefits, activities need to be moderate or vigorous, while adding up to at least 30 minutes a day.
Moderate activities:
- Walking briskly (3 ½ miles per hour)
- Hiking
- Gardening/yard work
- Dancing
- Golf (walking and carrying clubs)
- Bicycling (less than 10 miles per hour)
- Weight training (light workout).
Vigorous activities:
- Running/jogging (5 miles per hour)
- Bicycling (more than 10 miles per hour)
- Swimming (freestyle laps)
- Aerobics
- Walking very fast (4 ½ miles per hour)
- Weight lifting (vigorous effort)
- Basketball
Some physical activities are not intense enough to help you meet current recommendations. Although you are moving, these activities do not increase your heart rate. You should not count these towards the 30 or more minutes a day goal.
American College of Sports Medicine Guidelines
In 1995 the American College of Sports Medicine and the Centers for Disease Control and Prevention published national guidelines on Physical Activity and Public Health. The Committee on Exercise and Cardiac Rehabilitation of the American Heart Association endorsed and supported these recommendations. Now, in 2007, a new report was issued to update and clarify the 1995 recommendations on the types and amounts of physical activity needed by healthy adults to improve and maintain health.
American College of Sports Medicine
Activities In Your Region
Click on your region of interest and get connected to activities in that area! Planning an event that involves physical activity is a great alternative to typical birthday parties, children’s sleepovers, anniversary parties or office gatherings!
If you would like to post an event that is occurring in your region that involves or promotes physical activity, click here! Your event will be posted on the INShape Indiana website for everyone to see! Thanks for doing your part in getting Indiana INShape!
Search for activities in your area!
Additional Resources
Many other organizations offer great tips for physical activity as well as educate you on ways to prevent health problems by exercising regularly. Check out the additional information below!
Governor Daniels' Personal Fitness Routine
American Heart Association's Exercise & Fitness 
Swimming, cycling, jogging, skiing, aerobic dancing, walking and numerous other activities can help your heart. Whether its included in a structured exercise program or just part of your daily routine, all physical activity adds up to a healthier heart. AHA offers two programs to get you moving; Be sure to check out the online tool “Just Move” and women can engage in the “Choose to Move” program.
OrthoIndy FIT Program OR Cross Training 
OrthoIndy’s ACL Functionality Integrated Training (FIT) program takes athletes through a course of sensible exercises designed to prevent ACL tears through the use of proper techniques for jumping and landing. This program is free to the public...Or read OrthoIndy’s “Cross Training” to learn how to start your own successful walking program.
Exercise During Pregnancy 
Exercise during pregnancy helps to lessen common problems that may occur with pregnancy. Exercise does not increase your risk for miscarriage. It is important to consult your physician before starting an exercise routine. Also available is this daily activity log!
Related Links
- What is INShape Indiana?
- How do I create an INShape account?
- Where is the INShape Indiana login page?
- Is the old INShape Indiana tracking system still available?
- How do I request a representative from INShape Indiana to attend my event?
- Can I talk to an INShape Indiana nutritionist about my specific health needs?
- Can I talk to an INShape Indiana fitness trainer about my specific health needs?
