Key points
- Being physically active is important for your health.
- Between work, school, errands, volunteering, and family commitments, finding time for physical activity can be challenging.
- If that describes you, remember that some movement is better than none!
- Even small amounts of physical activity provide some health benefits.
Tips
Walking more is an easy way for most people to add physical activity to their day. Try these tips and see how fast the minutes add up.
- Stop circling parking lots looking for a close spot. Park farther away and walk briskly to your destination.
- Instead of sitting and waiting while your child is at sports practice, walk or wheelchair roll around the field.
- Walk your dog a little farther than you normally do.
- Find convenient paths near your home or work, then walk or roll to routine destinations.
- Host a virtual walking meeting.
- Make a walking date with a friend or family member. Do a loop around a park or the neighborhood.
- Take a walking lunch break. Keep walking shoes and socks in your car or filing cabinet.
- If you normally walk or roll outside but the weather is bad, head to the local mall for a climate-controlled walk.
- At airports, walk or wheelchair to your concourse instead of taking a shuttle or tram.
Getting started
Finding time to be consistently physically active is one of the most important things you can do to improve your health. Being physically active can help you feel better immediately. Regular physical activity can also reduce the risk of many chronic diseases, including heart disease and some cancers.
- Start slowly and work up to being physically active 150 minutes a week. You might split that into 22 minutes daily or 30 minutes a day, 5 days a week. See example schedules for adults and come up with a plan that works for you. Using a physical activity diary might help.
- Eventually, you will want to walk at a moderately intense pace. That means you've raised your heart rate and broken a sweat. In general, at moderate intensity, you can talk, but you can't sing.
- Start with a few extra minutes of physical activity today, then add a few more minutes tomorrow, and soon you will reach the goal of 150 minutes a week.
Resources
- Physical Activity Basics and Your Health
- Adding Physical Activity as an Adult
- Physical Activity for People With Disability
- Physical Activity Guidelines for Americans, 2nd edition
- Move Your Way
Older resources that remain useful:
- Step It Up! The Surgeon General's Call to Action to Promote Walking and Walkable Communities
- Mall Walking: A Program Resource Guide
- Promoting Airport Walking: A Guide
- Growing Stronger: Strength Training for Older Adults
Want additional tips and resources to be active?
Learn about Active People, Healthy NationSM, CDC’s national initiative to help people be more physically active.