Physical Activity
Learn how to stay active and fit exercise into your daily life
Talk to your doctor before starting a new exercise program, especially if you have health conditions.
What is Physical Activity?
Physical activity is any movement that makes your muscles work and uses energy. It doesn't have to be hard or take a long time. Even small amounts of activity are good for you.
Why is Physical Activity Important?
Being active helps you:
- Feel stronger and have more energy
- Keep your heart and bones healthy
- Maintain a healthy weight
- Sleep better at night
- Feel happier and less stressed
- Prevent diseases like diabetes
How Much Activity Do You Need?
Adults (18-64 years)
Weekly activity goals
- • 150 minutes of moderate activity per week
- • OR 75 minutes of vigorous activity per week
- • 2 days of muscle strengthening
- • Break it up: 30 minutes, 5 days a week
Older Adults (65+)
Stay active and safe
- • Same as adults, if possible
- • Focus on balance and flexibility
- • Start slowly and build up
- • Do what you can safely do
Types of Physical Activity
Moderate Activity
You can talk while doing it
- • Walking fast
- • Dancing
- • Gardening
- • Swimming slowly
- • Bike riding
Vigorous Activity
Makes you breathe hard
- • Running or jogging
- • Swimming laps
- • Playing sports
- • Fast bike riding
- • Hiking uphill
Strength Training
Makes muscles stronger
- • Lifting weights
- • Push-ups
- • Resistance bands
- • Yoga
- • Heavy gardening
Balance & Flexibility
Helps prevent falls
- • Tai chi
- • Yoga
- • Stretching
- • Standing on one foot
- • Walking heel-to-toe
Easy Ways to Be More Active
At Home
- • Take the stairs instead of elevators
- • Park farther away and walk
- • Do household chores like vacuuming
- • Dance to your favorite music
- • Walk around while talking on the phone
With Others
- • Walk with friends or family
- • Join a walking group
- • Play with children or grandchildren
- • Take a fitness class
- • Walk your dog
Getting Started Safely
Tips for Beginners
- • Start slowly and build up gradually
- • Choose activities you enjoy
- • Set small, realistic goals
- • Listen to your body
- • Stay hydrated
Warning Signs to Stop
- • Chest pain or pressure
- • Trouble breathing
- • Feeling dizzy or faint
- • Severe joint or muscle pain
- • Feeling sick to your stomach