Aerobic Exercise
Participate in aerobics, aerobic dance, step classes, etc., crediting no more than one hour per day and three hours per week to the total of 48 hours. It is recommended that a one-hour workout include a 5-10 minute stretching warm-up, 20-30 minutes of aerobic activity within target heart rate range, 10-15 minutes of strengthening exercises, and a 5-10 minute cool-down.

Badminton
Play badminton a minimum of 40 hours, crediting no more than one hour to the total per day and no more than four hours per week.

Basketball
Play basketball or shoot hoops a minimum of 48 hours, crediting no more than one hour to the total per day. (Examples: one hour three times per week, or 30 minutes six times per week.)

Bicycling
Bicycle at a rate of 10 miles per hour for a total of 48 hours, crediting no more than one hour per day to the total. On bicycles with gears, pedaling effort should be maintained, with coasting kept to a minimum. On stationary bicycles, effort should be kept within target heart range.

Boating
Use any type of boat requiring manual power (canoe, kayak, pedal boat) for a minimum of 48 hours, crediting no more than 45 minutes per day to the total. Rowing or pedaling should be sustained at a moderate to vigorous level. Similar exercise using exercise equipment may be submitted for part of the requirement (Goal: 45 minutes, 4 days per week.)

Cross Training
Complete at least one-half of the requirements for each of two or more listed activities simultaneously.

Dance (Line, Tap, Square, Ballroom, Zumba®, etc.)
Dance a minimum of 48 hours, crediting no more than one hour per day or three hours per week to the total.

Fitness Exercise
Accrue a minimum of three hours per week in structured exercise programs designed to improve muscular fitness (strength and endurance), cardiorespiratory endurance, and flexibility, for a total of 48 hours. This category can include sitting exercise, range-of-motion series, and other programs not listed elsewhere in this list. (It is recommended that fitness exercise programs be done under the supervision of a qualified fitness professional; however, televised or video-taped programs may be used to fulfill part of the requirement.)

Golf
Play or practice golf a minimum of 60 hours. Credit no more than four hours per week to the total. If possible, walk the course instead of using a motorized cart.

Hiking
Hike for a minimum of 48 hours, crediting no more than one hour per day to the total. Hiking can be done on hilly or uneven terrain.

Jogging
Jog a minimum of 96 miles, crediting no more than two miles to the total per day.

Leisure Games
Play one or more leisure games, including bowling, horseshoe pitching, table tennis, shuffleboard, miniature golf, lawn bowling, etc., for a minimum of 64 hours. Credit no more than one hour per day or five days per week. (Examples: at least one hour on four days of the week, or 50 minutes five days per week.)

Lifestyle Fitness
Accrue a minimum of four hours per week in moderate activity incorporated into daily household or occupational tasks for a minimum of sixteen weeks. These activities might include: brisk walking; stair climbing; propelling one's own wheelchair; household repairs; gardening; yard work; washing cars, windows, or floors; walking a dog; pushing a stroller; etc. Credit no more than one hour per day to the total.

Racquetball
Play racquetball a minimum of 40 hours, crediting no more than one hour per day to the total.

Resistance Training
Train with weights, air resistance machines, stair climbing equipment, surgical tubing, or other resistance equipment for a minimum of 48 hours, with no more than three hours credited to the total per week. Each workout should include at least eight separate resistance training exercises, and each major muscle group should be exercised during each cycle (daily or weekly). Eight to 12 repetitions should be done in each set.

Note: Many fitness facilities have trained professionals available who can demonstrate or set up an appropriate program of resistance training exercises for you.

Skating
Roller skate, ice skate, or in-line skate for a minimum of 48 hours, crediting no more than one hour per day to the total.

Skiing
Ski (cross-country or Alpine), train for skiing, or work out on ski-type exercise equipment for a minimum of 48 hours, crediting no more than three hours per week to the total.

Softball
Play softball or practice softball skills for a minimum of 48 hours, crediting no more than one hour per day to the total.

Swimming
Swim laps for a minimum of 26 hours, crediting no more than 35 minutes per day. (Examples: 20 minutes five times per week or 35 minutes three times per week.)

T'ai Chi
Participate in T'ai Chi classes or practice T'ai Chi skills for a minimum of three hours per week, for a total of 48 hours. At least 24 of the 48 hours should be under the supervision of a qualified instructor. Similar activities, such as Chim Chin Key, may be substituted. Please indicate the name of your chosen activity for your certificate.

Tennis
Play tennis a minimum of 40 hours, crediting no more than one hour per day to the total.

Volleyball
Must be played for a minimum of 48 hours, playing at least 45 minutes per session. Credit no more than three hours per week to the total.

Walking
Walk briskly for a minimum of 48 miles, with no more than two miles credited per day.

Water Exercise
Participate in water aerobics, water walking, or other water exercise (other than swimming) for 40 hours, crediting at least 30 minutes per session.

Weight Training
See Resistance Training

Yoga
Participate in yoga classes or practice yoga skills for a minimum of three hours per week, for a total of 48 hours. At least 24 of the 48 hours should be under the supervision of a qualified professional.

Note: If your favorite physical activity is not listed, follow the time requirements and standards for a similar listed activity. Then, when you send in your log to receive your award, specify the name of the activity you would like on your certificate. If you are unsure as to whether you can receive an award for a particular activity, contact us.

 
Questions? Call 1-847-816-8660,
weekdays 9 a.m. to 5 p.m. Central time.

Participants in the Mature Fitness Awards USA program are advised to seek advice from their physicians before beginning any exercise or fitness program. The Mature Market Resource Center, its consultants and reviewers, and the regional and national sponsors disclaim any responsibility and liability for direct, indirect, consequential, special, or any other damages arising out of or in connection with your participation in the Mature Fitness Awards USA program.

The Mature Fitness Awards USA® and its logo are registered federal trademarks of the Mature Market Resource CenterSM (MMRC). The material contained on this Web site is copyrighted and cannot be duplicated (unless otherwise noted) without prior written consent.

 

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