Ah, yes, that wonderful phrase “Someday, I’ll…” It’s usually followed by a laundry list of what we want, should or ought to do! Like “Someday I will travel to {insert some exotic destination} or read that book, clean the garage, lose weight or get in shape!” Someday is that time between 30 seconds from now and never!

You’ve probably said this type of phrase even if it was in the form of a New Year’s resolution. But summer is coming so maybe you’ve said it in regards to your physical fitness as you anticipate shorts and swimsuit season.

For those of you who are waiting on “someday” to start your path to physical fitness let me encourage you with an overview of the physical activity guidelines for adults.

Adult Activity Guidelines

  • Individuals should accumulate 2 ½ hours of moderate aerobic activity per week. (Moderate activity means I can talk, but I cannot sing.)
    • Examples of moderate activity are
      • Walking briskly
      • Ballroom or line dance
      • Tennis (doubles)
      • Baseball, softball or volleyball
      • Biking
      • General gardening
    • Those at a higher fitness level may prefer to do vigorous aerobic activity. Vigorous activity is 1 hour & 15 minutes per week of aerobic activity. (Vigorous activity means I can only say a few words without stopping to catch my breath.)
      • Examples of vigorous activity include:
        • Jogging
        • Biking faster than 10 mph
        • Tennis (singles)
        • Basketball, soccer or hockey
        • Swimming laps
        • Martial arts
      • Do at least 10 minute episodes of aerobic activity if your schedule is full. In no time you will have accumulated your minimum activity time for the week.
      • Slowly build up your activity time adding more time each week as you become healthier.
      • As you progress, combine moderate and vigorous activities.
      • Lastly, do at least 2 days/week of muscle strengthening activities which include all major muscle groups. Exercises should be repeated 8 to 12 times per session and may include lifting weights or using resistance bands.

Your keys for success will be to make physical activity a priority, as well as making it fun, social, and easy! Making it a priority might mean scheduling it like you would any other appointment on your calendar. Be sure to make it fun and social by participating in activities you enjoy and including a buddy or accountability partner. Finally, make it easy because if it’s difficult or cost too much, you are unlikely to do it!

Remember, those who are physically active are healthier and less likely to develop chronic diseases than those who are inactive. So today is your “someday” to begin a journey toward health! (And if you don’t have a place where you can meet these guidelines, I’d like to suggest you come check us out at the First Baptist Estep Family Life Center.)


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Cindy Woods

Recreation Minister


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