How to progress through levels?
Well, there's no magic here, to progress through levels you need to stay active consistently week after week.
What does it mean to be active?
Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples.
U.S. Department of Health and Human Services and WHO say that in order to be healthy, adults should get a total of 150-300 minutes of moderate-intensity exercise or at least 75 minutes of vigorous activity plus muscle-strengthening exercises—at least two days per week.
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Moderate-intensity: bike ride, doing light yard work, or simply a brisk walk.
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Vigorous-intensity: hiking, running, or swimming laps.
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Muscle-strengthening: lifting something heavy. That could be your body weight, stretchy bands, or actual weights in a gym.
Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes of moderate-intensity physical activity a week. Adults should also limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits.
Relevant resources