HEALTHCARE
week of moderate-intensity activity, or working hard enough to get your means you’re breathing hard and fast,
150 minutes a week of vigorous-inten- heart rate up. and your heart rate has gone up quite
sity activity, you’ll gain even more Moderate-intensity aerobic activity a bit. If you’re working at this level,
health benefits. means you’re working hard enough to you won’t be able to say more than a
raise your heart rate and break a few words without pausing for a
Aerobic activity – what sweat. One way to tell is that you’ll be breath. Here are some examples of
counts? able to talk, but not sing the words to activities that require vigorous effort:
Aerobic activity or “cardio” gets your favorite song. Here are some square6 Jogging or running
you breathing harder and your heart examples of activities that require square6 Swimming laps
beating faster. From pushing a lawn moderate effort: square6 Riding a bike fast or on hills
mower, to taking a dance class, to bik- square6 Walking fast square6 Playing singles tennis
ing to the store – all types of activities square6 Doing water aerobics square6 Playing basketball
count. As long as you’re doing them at square6 Riding a bike on level ground or You can do moderate- or vigorous-
a moderate or vigorous intensity for at with few hills intensity aerobic activity, or a mix of
least 10 minutes at a time. square6 Playing doubles tennis the two each week. A rule of thumb is
Intensity is how hard your body is square6 Pushing a lawn mower that 1 minute of vigorous-intensity
working during aerobic activity. activity is about the same as 2 minutes
How do you know if you’re doing Build up over time of moderate-intensity activity.
light, moderate, or vigorous intensity If you want to do more vigorous- Some people like to do vigorous
aerobic activities? level activities, slowly replace those types of activity because it gives them
For most people, light daily activities that take moderate effort like brisk about the same health benefits in half
such as shopping, cooking, or doing walking, with more vigorous activities the time. If you haven’t been very
the laundry doesn’t count toward the like jogging. active lately, increase your activity
guidelines. Why? Your body isn’t Vigorous-intensity aerobic activity level slowly. You need to feel comfort-
I believe
INDIVIDUALITY MAKES THE TEAM STRONGER
What do you believe? At Kaiser Permanente, we want to know. Because, the
fact is, we have some strong convictions ourselves. Like believing that our
8.6 million members and their health needs should inspire the way we do
business. Not the other way around. It’s a unique approach to doing business,
but it’s one that we believe you’ll find refreshing. And it’s just part of what has
made us the nation’s largest nonprofit health care organization. Find out more
about us, and learn how you can put your beliefs to good work.
The nation’s leading nonprofit integrated health plan, Kaiser Permanente is a recognized health advocate in the communities in which it resides.
Here, our every action supports the well-being of the men, women, and children who turn to us for care in California, Colorado, the District of
Columbia, Georgia, Hawaii, Maryland, Ohio, Oregon, Virginia, and Washington. For more information about career opportunities with Kaiser
Permanente, visit our Web site.
kp.org/jobs
For more information about Kaiser Permanente’s Health Plan Coverage, please visit our Web site.
kp.org/benefits
WE ARE PROUD TO BE AN EQUAL OPPORTUNITY/AFFIRMATIVE ACTION EMPLOYER.
www.professionalwomanmag.com PROFESSIONAL WOMAN’S MAGAZINE 47
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