Here are some examples of activities that require vigorous effort:. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. From pushing a lawn mower, to taking a dance class, to biking to the store — all types of activities count. Besides aerobic activity, you need to do things to strengthen your muscles at least 2 days a week. More videos Learn how to strengthen your muscles at home or in the gym. Need more help with the guidelines? An equivalent mix of moderate- and vigorous-intensity aerobic activity and.
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