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How Much Physical Activity Do I Need?

Regular physical activity is one of the most important things people can do to improve their health. Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level.

Learn how much activity you need based on your age!

Physical Activity every day throughout the day.

Active play through a variety of enjoyable physical activities.

60 mins (1 hour) or more of moderate-to-vigorous intensity physical activity daily.

A variety of enjoyable physical activities.

As part of the 60 minutes, on at least 3 days a week, children and adolescents need:

  • Vigorous Activity such as running or soccer.
  • Activity that strengthens muscles such as climbing or push ups.
  • Activity that strengthens bones such as gymnastics or jumping rope.

At least 150 minutes a week of moderate intensity activity such as brisk walking.

At least 2 days a week of activities that strengthen muscles.

Aim for the recommended activity level but be as active as you are able.

At least 150 minutes a week of moderate intensity activity such as brisk walking.

At least 2 days a week of activities that strengthen muscles.

Activities to improve balance such as standing on one foot.

Aim for the recommended activity level but be as active as one is able.

Get at least 150 minutes (for example, 30 minutes 5 days a week) of moderate-intensity aerobic physical activity a week.

And

Get at least 2 days a week of muscle- strengthening activities that include all major muscle groups.
If you are unable to meet the recommendations, be as active as you can and try to avoid inactivity.

Get at least 150 minutes (for example, 30 minutes 5 days a week) of moderate intensity aerobic activity a week such as brisk walking during pregnancy and the postpartum period.
Remember, some physical activity is better than none, so do what you can.

Attributed to the CDC.gov

What Type of Physical Activity?

You’d be surprised by the variety of activities you have to choose from. Any aerobic activity, like walking or cycling, counts, as long as it’s done at a moderate or vigorous intensity. Any amount of physical activity has some health benefits.

Example 1

Walk_Green-thumbnail

Moderate-intensity aerobic activity

(such as brisk walking) for 150 minutes(for example, 30 minutes a day, 5 days a week)

AND

Weight_lifting_Orange-thumbnail

Muscle-strengthening activities

on 2 or more days a week that work all major muscle groups(legs, hips, back, abdomen, chest, shoulders, and arms).

PLUS

Plus_blue-thumbnail

Balance activities

Walking heel-to-toe or standing from a sitting position.

Example 2

Run_Yellow-thumbnail

Vigorous-intensity aerobic activity

(such as jogging or running) for 75 minutes(1 hour and 15 minutes) every week

AND

Weight_lifting_Orange-thumbnail

Muscle-strengthening activities

on 2 or more days a week that work all major muscle groups(legs, hips, back, abdomen, chest, shoulders, and arms).

PLUS

Plus_blue-thumbnail

Balance activities

Walking heel-to-toe or standing from a sitting position.

Example 3

Green-Yellow_thumbnail

An equivalent mix of moderate and vigorous-intensity aerobic activity

on 2 or more days a week

AND

Weight_lifting_Orange-thumbnail

Muscle-strengthening activities

on 2 or more days a week that work all major muscle groups(legs, hips, back, abdomen, chest, shoulders, and arms).

PLUS

Plus_blue-thumbnail

Balance activities

Walking heel-to-toe or standing from a sitting position.

Graphics and text attributed to  CDC.gov

Tips for Being Physically Active

  1. Start early. Young children love to play and be active. Offer time for them to engage in active, safe play!
  2. Set a positive example by leading an active lifestyle yourself.
  3. Make physical activity part of your family’s daily routine by taking family walks or playing active games together.
  4. Take children to places where they can be active, such as public parks, community baseball fields, or basketball courts.
  5. Be positive about physical activity and encourage them to try new activities.
  6. Make physical activity fun. Fun activities can be anything your child enjoys. Activities can range from sports to recreational activities such as walking, running, skating, bicycling, swimming, playground activities, or free-time play.
  7. Instead of watching television after dinner, encourage your child to find fun activities such as walking, playing chase, or riding bikes.
  8. Be safe! Always provide protective equipment such as helmets, wrist pads, or knee pads for activities such as riding bicycles, or scooters, skateboarding, roller skating, rock-wall climbing. Ensure also that activities are appropriate for the age of your child.

  1. Try to do a variety of activities such as strength training, aerobic activities like walking or jogging and stretching/balance such as yoga. This can make physical activity more enjoyable and reduce your risk of injury.
  2. Lots of activities count, even things like mowing the lawn or carrying groceries, and it all adds up. Find what works for you.
  3. If you take a break from your regular activity due to an illness or travel, start again at a lower level and slowly work back up to your usual level of activity.
  4. If losing weight is your goal, you may need to reduce the number of calories you eat and do more than the recommended amounts of physical activity.
  5. Keep It Simple. You don’t need a gym to stay fit. A home “gym” works! You can do push-ups or sit ups on the floor and use the wall for wall push-ups or wall squats.
  6. Check around your community for low-cost or free exercise classes.

  1. Try to do a variety of activities. This can make physical activity more enjoyable and reduce your risk of injury.
  2. Don’t overdo activity. Start small and build up slowly. Always listen to your body while working out.
  3. Lots of activities count, even things like mowing the lawn or carrying groceries, and it all adds up. Find what works for you.
  4. If you take a break from your regular activity due to an illness or travel, start again at a lower level and slowly work back up to your usual level of activity.
  5. Find the right environment for exercise. If it is too hot, cold, or wet to be outside, try walking in a mall or look for an online fitness program you can do at home.
  6. If losing weight is your goal, you may need to reduce the number of calories you eat and do more than the recommended amounts of physical activity.
  7. Keep It Simple. You don’t need a gym to stay fit. A home “gym” works! You can do push-ups or sit ups on the floor and use the wall for wall push-ups or wall squats.
  8. Check around your community for low-cost or free exercise classes.

Adapted from CDC.gov