The Centers for Disease Control and Prevention recommend at least 150 minutes of moderate intensity aerobic activity a week. That may sound like a lot, but broken down into chunks, it’s about 30 minutes a day, five days a week.
Wondering if what you’re doing is a moderately intense activity? Take the “talk test.” If you’re breathing hard, but you can still have a conversation easily, you’re in the right zone.
Physical activity doesn’t have to involve a gym membership, fancy equipment, or tons of spare time. It could be doing yard work, mopping the floor, or playing a game of tag with your kids or grandkids.
Speak with your doctor if you have any concerns around performing physical activity.
Your initial physical activity goal is set to at least 150 minutes of physical activity per week based on recommendations from the Centers for Disease Control and Prevention.
Your activity goal is a weekly goal that considers your activity from Monday to Sunday each week and restarts each Monday. One Drop calculates how much time you have moved based on activity that you record in the app, as well as activity synced from Apple Health, FitBit, or Google Fit.
On your activity screen, you’ll be able to see how much time you have moved already during the week and how much time you have left to reach your goal.
You will also find an orange progress indicator in the center of the activity goal screen. As you work toward your activity goal, you will see the orange bar grow clockwise. The progress bar will form a full orange ring when you reach your goal.
You might need to adjust your physical activity goal for the following reasons:
If you’d like help determining if it’s time to adjust your goal, chat with your One Drop coach.
Set a small, specific, and realistic goal. It’s best to set a goal you can reach—even if it’s not your end goal—than to set one that’s unattainable.
Consider setting a progress goal that helps you reach milestones along the way. For example, you might aim to increase your physical activity from 10 minutes a day to 15 minutes per day on week No. 1 as you work toward reaching 30 minutes per day.
When setting a physical activity goal, consider the following:
As you work toward your activity goal, you might try the following: