The Physical Activity Vital Sign

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* 1. On average, how many days per week do you engage in moderate to strenuous exercise (like a brisk walk)?

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* 2. On average, how many minutes do you engage in exercise at this level?

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* 3. Total minutes per week of physical activity (multiply #1 by #2)

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* 4. How many days per week do you perform muscle strengthening exercises, such as bodyweight exercises or resistance training?

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* 5. Using the Physical Activity Vital Sign

National guidelines recommend 150 minutes per week of moderate intensity physical activity. Moderate intensity activity is usually done where an individual can talk, but cannot "sing." Examples include: brisk walking, slow biking, general gardening, and ballroom dancing.
In place of moderate intensity activity, an individual can also complete 75 minutes of vigorous intensity physical activity. Vigorous intensity activity is done at a pace where individuals can no longer talk and are somewhat out of breath. Examples include: swimming laps, playing singles tennis, and fast cycling.
Individuals can also achieve 150 'minutes' through a combination of moderate and vigorous intensity physical activity, with 1 minutes of vigorous activity being equal to 2 minutes of moderate activity.
If activity is done throughout the day, individuals are encouraged to perform activity in 'bouts' that are at least 10 minutes in length.
If you are NOT achieving 150 minutes per week of physical activity, gradually increase either your frequency or duration until you are able to perform 10 minute bouts of activity and achieve recommendations.

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* 6. If you would like more information on physical activity recommendations, how you can achieve recommendations, and/or what opportunities for physical activity and exercise are available at UL, please email Dr. Matthew Herring at matthew.herring@ul.ie.