Physical Activity

Physical Activity is essential for a healthy heart and mind. Teens need at least 60 minutes of moderate-to-vigorous physical activity daily. Regular physical activity improves academic performance, reduces depression, boosts energy levels, lowers body fat, and prevents chronic diseases such as heart disease and type-2 diabetes.

Measuring Physical Activity Intensity:

The easiest way to measure your physical activity intensity is the Talk Test. If you can talk, but not sing during the activity then you are engaging in low-to-moderate activity. On the flip side, if you are doing vigorous intensity activities, you will not be able to say more than a few words without pausing for a breath.

Low-to-Moderate Activities:

  • Pleasure walking
  • Climbing stairs
  • Dancing
  • Gardening

Vigorous Activities:

  • Brisk walking
  • Running
  • Swimming
  • Cycling
  • Roller skating
  • Jumping rope
  • Playing competitive sports
  • Hiking

Did You Know?

According to the 2016 North Carolina State Nutrition, Physical Activity, and Obesity Profile…

  • 25.9% adolescents were physically active for at least 60 minutes per day on all 7 days in the past week
  • 15.2% of adolescents were overweight
  • 12.5% of adolescents had obesity
  • 34% of NC high school students reported they were physically active at least 60 minutes per day compared to 37% of all high school students in the U.S.

Take This Quiz to Find a Fun Activity That Suits You!


University of Rochester Medical Center

Centers for Disease Control and Prevention

U.S. Department of Health & Human Services

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