Exercise Recommendations and Resources

There are 1,440 minutes in every day. Schedule 30 of them for physical activity!

Cardio
- Moderate-intensity: 150 minutes/week (can be broken up into 10 minute bouts)
  - Brisk walking between classes, casually riding your bike, walking up a flight of stairs, shooting basketballs, playing frisbee, skateboarding, cleaning your room, or putting groceries away
- Vigorous-intensity: 75 minutes/week
  - Running, riding your bike fast or up a hill, bounding up a flight of stairs, wheeling your wheelchair, martial arts, jump rope, most competitive sports including racquetball, squash, or soccer, sledding, or rearranging furniture in your room.
Strength
- ≥2 days/week: work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, arms)

Be active on the way to class, do this by
walking or biking instead of taking the bus or driving
Join an intramural team- this is a great way to meet
new people and fit in exercise
Go for a walk with some friends- instead of taking the short cut back home, take the scenic route.
Take a fitness class as one of your courses- this is a great way to incorporate activity into your routine and you’ll get credit for it!
Check out the fitness centers. A fitness membership includes access to four facilities and there are multiple classes offered including: yoga, kick boxing, Zumba, boot camp, circuit training, indoor cycling and more!

Looking for some information on where to walk or run on campus? Find a great map from University Health services here.

White Building

M-F | 6:30AM – 11:30PM

S-S | 12PM – 10PM

IM Building

M-Th | 6:30AM – 11PM

F | 6:30AM – 10PM

S-S | 11AM – 6PM

Hepper (Rec Hall)

M-Th | 6:30AM – 11:30PM

F | 6:30AM – 10PM

S-S | 10AM – 6PM

Penn State Strength and Fitness has a fitness App for iPhones. Find it in the app store here.

Find lots of great running trails and routes on and off campus here.

Learn more about resources for biking in the community here.