You have been exercising for at least 30 minutes most days of the week. Now you can move on to the next stage: increasing the intensity. This means doing your activity in one or more of these ways:

• Longer. Exercise for 30 minutes or more without a break.
• Faster. Hike, run, or skate fast enough to raise your heart rate moderately—as if you had walked fast to catch a bus.
• More often. Do your activity more times a week.

Be creative. You can reach your health and fitness goals in many ways. Try some of these activities:

• Team sports, like basketball or soccer
• Social or recreational activities, like hiking or dancing
• Individual exercise, like cycling, swimming, or skating
• Group fitness classes, like aerobic classes or weight training

Whatever activity you choose, think about safety:

• Wear the right safety gear and shoes for your activity.
• Drink plenty of water during and after workouts.
• Wear light-colored, reflective clothing if you're out when it's dark.
• Make time to warm up before you exercise and cool down after.
• Carry ID (identification) with you if you're out alone. And be sure someone knows where you're going.
• If you're on foot, travel against traffic (except on blind corners). If you're on a bike, go with traffic. Obey the rules of the road.

• Find a workout partner or sports club. If you know someone is expecting you, you'll be less likely to skip your workout.
• Pack a workout bag with everything you need. Then it's ready when you are.
• Choose a few different activities so you'll stay interested. Make it fun!

1.

2.

3.