Physical activity

couple bicycling in meadowA balanced exercise routine incorporates aerobic exercise, strength training and stretching. It is important to choose forms of activity that you enjoy and can stick to. If you have chronic injuries or any heart disease risk factors it is always a good idea to talk to your doctor before starting a new exercise routine.

The Centers for Disease Control and Prevention recommend at least 150 minutes a week of moderate aerobic activity (like brisk walking) as well as strength-based exercises on two days a week for adults 18-64 years old. 

Here are some ways to get moving:

Activity devices and apps

Tracking your physical activity on an activity tracker or smart phone can be fun and motivating. A pedometer or activity tracker (such as a Fitbit, Garmin, Jawbone, etc.) can be helpful to track overall movement throughout the day and predict how many calories you burn. It can encourage you to “fit” in fitness.

While many articles and campaigns encourage people to aim for 10,000 steps per day (or about 5 miles) as a starting goal, there is nothing magical about 10,000 steps in terms of your health. You can get started simply by assessing what you normally get on a day-to-day basis and then work towards adding 2,000-3,000 extra steps per day.


The Fitbit app syncs with Fitbit devices but also has a GPS feature that can track pace of a walk or run even without the device. For extra motivation, you can sync your fitbit to wellness central (requires log on) so your health coach can help motivate you towards your step goals.

Map My Fitness

As with most fitness apps for running, walking, cycling, etc., Map My Fitness uses GPS to track the routes you travel, and shows you a map of the ground you covered when you're done. It also displays length, in both time and distance, as well as pace, maximum speed, and a few other statistics. Map My Fitness has more than 600 activities – but beware – the free app keeps some of its features behind a subscription pay wall.

The Johnson & Johnson Official 7-Minute Workout 

The Johnson & Johnson Official 7-Minute Workout app helps you squeeze some exercise into your day at an intensity level that's right for you. The interface is attractive and clear. A medium-intensity workout can include jumping jacks, pushups, wall chair, high-knee running in place, crunches, plank, side plank, triceps dips using a chair, and a few other moves. The app coaches you through each move as it comes up in the workout. 

Strava Running & Cycling 

Strava Running and Cycling adds competitive and gamified features to the usual run-tracking recipe. The app records your running speed, distance traveled, time and course taken, but also combines it with leaderboards, achievements and challenges. A premium subscription improves on the formula with filtered leaderboards, the ability to create exercise goals and view more detailed analytics and more.