Modifying your lifestyle to include exercise and a healthy diet helps prevent a heart attack, high blood pressure, stroke, diabetes, and some forms of cancer. The CDC recommends we engage in 150 minutes of moderate-intensity aerobic activity every week. That is only 2 hours and 30 minutes – less than the time it takes to binge 5 episodes of This Is Us! FIT150 focuses on incorporating moderate-intensity aerobic activity along with weight training muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) for substantial health benefits.


An easy way to gauge how hard you’re working is the “talk test.” If you can talk, but are not able to sing during the activity, that’s moderate-intensity. If you are not able to say more than a few words without having to pause for a breath, you’re working too hard. 


Walking briskly at 3 miles per hour or faster    •    
Water aerobics    •    
Bicycling slower than 10 miles per hour
Tennis (doubles)     •    
Ballroom dancing    •    
General light gardening.

Grab a friend, family member, co-worker, or your dog. Exercise is much more fun with a buddy.

Worried about the time commitment?
Don’t be - break it into 10 minute chunks throughout the week

Take the FIT150 Pledge and Start Moving

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Why Our FIT150 Club “Fits” In Exercise

Thank you to our FIT150 Partners

Healthy Diet Equals Healthy Heart

Since you made the commitment to fit in 150 minutes of exercise, why not work on improving your diet? Eating a healthy diet is another preventative measure to reduce your risk of heart disease and diabetes. A healthy eating plan emphasizes vegetables, fruits, whole grains, and fat-free or low fat dairy. Protein sources include lean meats, poultry, fish, beans, eggs, and nuts. Set goals to eat healthy like replacing full-fat version of foods such as milk, yogurt and salad dressing with the fat-free or low-fat kind. Here is a heart healthy shopping list to get your started.