Physical_Activity_Guidelines

Chris: A 53-Year-Old Man With Multiple Sclerosis
His goals: Chris is a 53-year-old man with multiple sclerosis who sets a
goal of doing 30 minutes of moderate-intensity aerobic activity on 4 days
a week (a total of 120 minutes a week).
Starting out: Chris starts where he feels safe and comfortable, using a
stationary bike at his gym. On the stationary bike, Chris does moderateintensity
physical activity for 20 minutes on 2 days each week. In order to
track his progression, he takes note of his intensity level and tries to keep
his level of effort at a 5 or 6 on a scale of 0 to 10.
Making good progress: Two months later, Chris is comfortably using
a stationary bike at a moderate intensity for 30 minutes on 3 days a week. In addition to his time on the
stationary bike, Chris has started to attend a water exercise class specifically for individuals with multiple
sclerosis. The class focuses on multicomponent physical activity and meets one evening a week for 30 minutes.
Reaching his goal: Eventually, Chris surpasses his goal and works up to 160 minutes a week of moderateintensity
aerobic activity, including 30 minutes of stationary bicycling 4 times a week, a water fitness class for
30 minutes once a week, and a 10-minute brisk walk after work once a week.
Raymond: A 42-Year-Old Man With Type 2 Diabetes
Raymond is a 42-year-old man with type 2 diabetes. Recently, at the
recommendation of his physician, he started paying more attention to his
activity levels. He received a step counter for his birthday, and he uses
it to track his daily activity and stay motivated.
After a few months of increasing his physical activity, Raymond now
does the equivalent of at least 150 minutes of moderate-intensity aerobic
activity each week, plus muscle-strengthening activities 3 days a week.
• Raymond walks briskly to and from the bus stop each weekday
(10 minutes each day).
• He walks with a coworker during lunch 3 times a week (25
minutes each day).
• On the weekends, he and his wife ride their bikes to and from worship service (25 minutes).
Three nights a week, Raymond does body-weight exercises while watching TV after dinner. He does push-ups,
lunges, planks, and squats.
86 Physical Activity Guidelines for Americans