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How Do You 150?

How do you get your 150 minutes of activity a week? 

Do you like to go for a run? Take a group fitness class? Ride your bike on campus? Are you active around your home? There are many ways to get your 150 minutes of activity a week and Rec Sports is encouraging all Buckeyes to get their minutes. Getting your 150 doesn’t have to be intimidating, you can do it in small amounts of time each day: take the stairs, walk the long way back to the car, take the trash out, take the dog for a walk. Your minutes will quickly add up!

Research shows that being active has a wide array of benefits beyond the physical, but 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.*

For students, 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:

  1. Dusting
  2. Sweeping
  3. Mopping
  4. Vacuuming
  5. Putting dishes away
  6. Putting clothes away
  7. Cleaning the bathroom
  8. Cleaning the kitchen
  9. Taking out the trash
  10.  Taking out the recycling
  11.  Cooking
  12.  Gardening
  13.  Digging in the yard
  14.  Mowing the lawn
  15.  Walking the dog
  16.  Washing a car
  17.  Raking leaves
  18.  Shoveling snow
  19.  Spreading mulch
  20.  Climbing a tree
  21.  Chasing kids around yard
  22.  Playing tag
  23.  Playing catch

 

Outside activities:

  1.  Biking, under 10 mph
  2.  Cycling, over 10 mph
  3.  Hiking
  4.  Rock climbing
  5.  Slacklining
  6.  Repelling
  7.  Walking
  8.  Jogging
  9.  Running
  10.  Skipping
  11.  Jump rope
  12.  Skateboarding
  13.  Rollerblading
  14.  Paintball
  15.  Unicycle
  16.  Obstacle course races

Cold-weather activities:

  1.  Ice climbing
  2.  Snowshoeing
  3.  Downhill skiing
  4.  Cross country skiing
  5.  Snow boarding

Sports:

  1.  Tennis, doubles
  2.  Tennis, singles
  3.  Volleyball
  4.  Basketball
  5.  Football
  6.  Rugby
  7.  Netball
  8.  Pickle Ball
  9.  Badminton
  10.  Baseball
  11.  Softball
  12.  Pool battleship
  13.  Cornhole
  14.  Disc golf
  15.  Dodgeball
  16.  Flag football
  17.  Outdoor soccer
  18.  Indoor soccer
  19.  Racquetball
  20.  Squash
  21.  Sand volleyball
  22.  Table tennis
  23.  Kan Jam
  24.  Spikeball
  25.  Kickball
  26.  Ultimate disc
  27.  Wallyball
  28.  Cheerleading
  29. Archery
  30.  Bowling
  31.  Boxing
  32.  MMA
  33.  Crew
  34.  Cricket
  35.  Hunt seat equestrian
  36.  Western seat equestrian
  37.  Fencing
  38.  Field hockey
  39.  Golf
  40. Gymnastics
  41.  Lacrosse
  42.  Handball
  43.  Triathlon
  44.  Twirling
  45.  Ice skating
  46.  Benchball
  47.  Bubble soccer
  48.  Quidditch
  49.  Wrestling
  50.  Water polo
  51.  Synchronized swimming
  52.  Diving
  53.  Roller hockey
  54.  Ice hockey

 

Martial arts:

  1.  Tai Chi
  2. Karate
  3. Aikido Yoshokai
  4. Judo
  5. Ju-Jitsu
  6. Shotokan Karate
  7. Shuai Chiao Kungfu
  8. Tang Soo Do
  9. Dagorhir
  10. Kendo
  11. Taekwondo
  12. Krav Maga

Water:

  1. Swimming laps
  2. Water aerobics
  3. Treading water
  4. Water skiing
  5. Wake boarding
  6. Kayaking
  7. Canoeing
  8. SUP
  9. Surfing
  10. Bodyboarding
  11. Snorkeling
  12. Sailing

Classes:

  1. Yoga
  2. Pilates
  3. Circuit training
  4. Resistance training
  5. Weightlifting
  6. Kickboxing
  7. High intensity interval training (HIIT)
  8. Zumba
  9. Indoor cycle
  10. Barre
  11. Boot camp class
  12. TRX
  13. Hip hop dance
  14. Salsa dancing

Machines:

  1. Rowing (Concept 2)
  2. Ski Erg
  3. Elliptical
  4. Stairmaster

Everyday activities:

  1. Park farther away
  2. Take the long way on the walk back to the car
  3. Take the stairs
  4. Get off the bus or train early and walk the rest of the way

Workplace:

  1. Walking meetings
  2. Standing desk
  3. Active job (like intramural official)
  4. Walk to talk to someone rather than call or email
  5. Walk to get lunch rather than delivery
  6. Use the copier, restroom, etc., farthest from your desk
  7. 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

 

Read what the Lantern had to say about our How do you 150? kickoff event, held November 8 at the RPAP!

 

*Physical Activities Guidelines for Americans, 2nd edition published by The Department of Health and Human Services, Office of Disease Prevention and Health Promotion; 2018