You have been exercising for at least 30 minutes most days of the week. Now you can move on to the next stage: increasing the intensity. This means doing your activity in one or more of these ways:
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Longer. Exercise for 30 minutes or more without a break.
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Faster. Hike, run, or skate fast enough to raise your heart rate moderately—as if you had walked fast to catch a bus.
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More often. Do your activity more times a week.
Not just gym class
Be creative. You can reach your health and fitness goals in many ways. Try some of these activities:
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Team sports, like basketball or soccer
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Social or recreational activities, like hiking or dancing
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Individual exercise, like cycling, swimming, or skating
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Group fitness classes, like aerobic classes or weight training
Safety first
Whatever activity you choose, think about safety:
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Wear the right safety gear and shoes for your activity.
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Drink plenty of water during and after workouts.
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Wear light-colored, reflective clothing if you’re out when it’s dark.
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Make time to warm up before you exercise and cool down after.
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Carry ID (identification) with you if you’re out alone. And be sure someone knows where you’re going.
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If you’re on foot, travel against traffic (except on blind corners). If you’re on a bike, go with traffic. Obey the rules of the road.
Tips for sticking with it
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Find a workout partner or sports club. If you know someone is expecting you, you’ll be less likely to skip your workout.
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Pack a workout bag with everything you need. Then it’s ready when you are.
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Choose a few different activities so you’ll stay interested. Make it fun!
What will help you to stick with it?
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Online Medical Reviewer: Rahul Banerjee MD
Online Medical Reviewer: Raymond Turley Jr PA-C
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Date Last Reviewed: 12/01/2022
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
