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How Do You 150
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150 Ways to Get 150
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150 ways to get 150 minutes of activity per week
How Do You 150?
How do you get your 150 minutes of activity a week?
Only one in five adults and teens get enough exercise to maintain good health.* Physical activity has been proven to impact your mental health by improving sleep, reducing stress and anxiety and creating a sense of belonging. Participating in moderate-to-vigorous physical activity over longer durations (weeks or months) reduces symptoms of anxiety in adults.*
Physical activity can also help improve academic achievement. The Ohio State Center for the Study of Student Life found the mean cumulative GPA for undergraduate Rec Sport users was 3.23 and 3.07 for nonusers. (CSSL, 2018)
Having trouble thinking of ways to get in your 150 minutes of activity each week? Take a look at the list below to brainstorm and get moving! There are so many different activities to combine to reach your 150 each week. Try out some new activities, or brainstorm your own!
150 ways to get 150 minutes of activity a week
At home:
- Dusting
- Sweeping
- Mopping
- Vacuuming
- Putting dishes away
- Putting clothes away
- Cleaning the bathroom
- Cleaning the kitchen
- Taking out the trash
- Taking out the recycling
- Cooking
- Gardening
- Digging in the yard
- Mowing the lawn
- Walking the dog
- Washing a car
- Raking leaves
- Shoveling snow
- Spreading mulch
- Climbing a tree
- Chasing kids around yard
- Playing tag
- Playing catch
Outside activities:
- Biking, under 10 mph
- Cycling, over 10 mph
- Hiking
- Rock climbing
- Slacklining
- Repelling
- Walking
- Jogging
- Running
- Skipping
- Jump rope
- Skateboarding
- Rollerblading
- Paintball
- Unicycle
- Obstacle course races
Cold-weather activities:
- Ice climbing
- Snowshoeing
- Downhill skiing
- Cross country skiing
- Snow boarding
Sports:
- Tennis, doubles
- Tennis, singles
- Volleyball
- Basketball
- Football
- Rugby
- Netball
- Pickle Ball
- Badminton
- Baseball
- Softball
- Pool battleship
- Cornhole
- Disc golf
- Dodgeball
- Flag football
- Outdoor soccer
- Indoor soccer
- Racquetball
- Squash
- Sand volleyball
- Table tennis
- Kan Jam
- Spikeball
- Kickball
- Ultimate disc
- Wallyball
- Cheerleading
- Archery
- Bowling
- Boxing
- MMA
- Crew
- Cricket
- Hunt seat equestrian
- Western seat equestrian
- Fencing
- Field hockey
- Golf
- Gymnastics
- Lacrosse
- Handball
- Triathlon
- Twirling
- Ice skating
- Benchball
- Bubble soccer
- Quidditch
- Wrestling
- Water polo
- Synchronized swimming
- Diving
- Roller hockey
- Ice hockey
Martial arts:
- Tai Chi
- Karate
- Aikido Yoshokai
- Judo
- Ju-Jitsu
- Shotokan Karate
- Shuai Chiao Kungfu
- Tang Soo Do
- Dagorhir
- Kendo
- Taekwondo
- Krav Maga
Water:
- Swimming laps
- Water aerobics
- Treading water
- Water skiing
- Wake boarding
- Kayaking
- Canoeing
- SUP
- Surfing
- Bodyboarding
- Snorkeling
- Sailing
Classes:
- Yoga
- Pilates
- Circuit training
- Resistance training
- Weightlifting
- Kickboxing
- High intensity interval training (HIIT)
- Zumba
- Indoor cycle
- Barre
- Boot camp class
- TRX
- Hip hop dance
- Salsa dancing
Machines:
- Rowing (Concept 2)
- Ski Erg
- Elliptical
- Stairmaster
Everyday activities:
- Park farther away
- Take the long way on the walk back to the car
- Take the stairs
- Get off the bus or train early and walk the rest of the way
Workplace:
- Walking meetings
- Standing desk
- Active job (like intramural official)
- Walk to talk to someone rather than call or email
- Walk to get lunch rather than delivery
- Use the copier, restroom, etc., farthest from your desk
- Sit on an exercise ball instead of a chair
Gathered from American Heart Association, Mayo Clinic, U.S. Department of Health & Human Services, Harvard, New York Times, Ohio State Rec Sports
*Physical Activities Guidelines for Americans, 2nd edition published by The Department of Health and Human Services, Office of Disease Prevention and Health Promotion; 2018
