Shelf
Health & Wellness
Three guides on activity, sleep and stress: how to judge effort without equipment, how to build up from very short walks, and how sleep and feelings show up at mealtimes.
The Talk Test for Moderate and Vigorous ActivityCan you talk but not sing? That is moderate. Plus the weekly targets and NIDDK’s advice on spacing strength days.
Building Up From Five-Minute WalksNIDDK’s gradual walking plan, and the change in the federal guidelines that lets short bouts count.
Sleep, Stress and the Moments Around MealsWhat NIDDK says about short sleep and emotional eating, and the stress ideas it lists.
The numbers on this shelf
| Figure | What it is | Source |
|---|---|---|
| 150–300 minutes | Moderate aerobic activity a week for adults | ODPHP |
| 2 days | Muscle-strengthening each week, at least | ODPHP |
| 3 days | Spread aerobic activity across at least this many days | NIDDK |
| 5 minutes | A starting walk length after a long inactive stretch | NIDDK |