At a glance
- Regular physical activity is one of the most important things you can do for your health.
- Adults need at least 150 minutes of moderate-intensity physical activity each week. This could be 22 minutes every day, 30 minutes 5 days a week, or any other combination that works for you.
How can I know if I'm getting enough?
Some activity is better than none! Adults need at least 150 minutes a week of moderate-intensity activity. That might sound like a lot, but you can spread your activity out during the week. For example, you could do 22 minutes of physical activity every day or 30 minutes 5 days a week. You can also count smaller chunks of physical activity during the day, like 5 minutes of climbing stairs.
Moderate-intensity activity
Think of activities that get you breathing harder and your heart beating faster such as brisk walking, dancing, swimming, roller skating, jogging, riding a bike, and more!
How can I know if I'm getting enough?
Health benefits
Everyone can experience the health benefits of physical activity—age, ability, race, ethnicity, shape, or size do not matter. A single bout of moderate to vigorous physical activity provides immediate health benefits. Regular physical activity helps prevent many chronic diseases.
Benefits include:
- Improved sleep.
- Lowered risk of heart disease, stroke, some cancers, and type 2 diabetes.
- Reduced stress.
- Improved weight management.
Getting started
Even if you haven’t been physically active for a while, there are ways to get started. Wondering how to add more physical activity into your life? Here are some tips to get moving.
Keep it fun!
Start with activities, locations, and times you enjoy.
Be social.
Try activities with friends or family that you enjoy together.
Stay local.
Find a place to be physically active near your home or work.
Make time.
Look for ways to make physical activity a part of your daily routine, such as walking the dog or walking in place during commercial breaks.
Overcoming barriers
Physical activity gets your body moving and heart beating faster. If lack of time, energy, skill, space, or something else is keeping you from moving more, there are ways to overcome those barriers.
Pressed for time?
Add physical activity to the daily routine you already have. For example, park farther away from your destination or take the stairs instead of the elevator.
Need motivation?
Invite a friend or family member to exercise with you on a regular basis.
Low energy?
Schedule physical activity for times in the day or week when you feel more energetic.
Fear of injury?
Choose activities you can do safely, and increase the amount you do gradually as your confidence and abilities grow.
Resources
- Tips for Getting Active Indoors (video)
- Tips for Being Physically Active While Teleworking (video)
- Tips for Busy Days (video)
- On Demand Fitness Classes (video)