The Basics
Build physical activity into your life. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then, try doing it more often.
What kinds of activity should I do?
To get the health benefits of physical activity, do a combination of aerobic and strengthening activities.
- Aerobic (air–oh–bik) activities make you breathe harder and your heart beat faster.
- Strengthening activities make your muscles stronger.
How much physical activity do I need each week?
Aerobic
Watch this video for help with what counts as aerobic activity. Do aerobic activity for at least 10 minutes at a time.
- If you choose activities at a moderate level, do at least 2 hours and 30 minutes a week. Moderate activity includes things like walking fast, dancing, or raking leaves.
- If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activity includes things like jogging, jumping rope, swimming laps, or riding a bike on hills.
Strengthening
Strengthening activities include push–ups, sit–ups, and lifting weights.
- Do strengthening activities at least 2 days a week. Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms.
What are the benefits of physical activity?
Physical activity increases your chances of living longer. Exercise can help you:
- Control your blood pressure, blood sugar, and weight
- Raise your "good" cholesterol
- Prevent heart disease, colorectal cancer, and type 2 diabetes
And that’s not all. Getting more active can:
- Be fun
- Help you look your best
- Improve your sleep
- Make your bones, muscles, and joints stronger
- Lower your chances of becoming depressed
- Reduce falls and arthritis pain
- Help you feel better about yourself
Is physical activity for everyone?
Yes! People of all ages and body types benefit from physical activity. It doesn't matter how out–of–shape you feel or how long you have been inactive. Be sure to talk to your doctor before starting a new exercise program.
Visit these Web sites to learn more:
What if I'm overweight?
People of all body types, shapes, and sizes benefit from physical activity. If you are overweight or obese, getting active can help you lower your risk of:
- Type 2 diabetes
- High blood pressure
- Heart disease
- Stroke
- Some types of cancer
For more information, check out
Active at Any Size.
What if I have a health problem?
If you have a health problem, talk to a doctor about what types of activity are best for you. Physical activity can be a great way to help manage your type 2 diabetes or high blood pressure. Visit these Web sites to learn more:
Take Action!
First, think about your current physical activity level. Select the option below that best describes you.
I’m just getting started.
Start out slowly and add new activities little by little. After a few weeks or months, build up your activities – do them longer and more often. If you are not sure where to start, check out these examples of weekly physical activity.
Choose an activity that you enjoy.
Team up with a friend or join a class. Find more
tips to help you get active.
Be realistic.
Remember: It’s not all or nothing. Even 10 minutes of activity is better than none!
Try walking for 10 minutes a day a few days a week.
Find a time that works for you. Try fitting in 10 minutes of activity before work or in the evening after dinner.
Strengthen your muscles.
Try some of these activities a few days a week:
- Sit–ups
- Heavy gardening (digging or shoveling)
- Doing push–ups on the floor or against the wall
- Lifting small weights (use cans of food if you don't have weights)
Have fun with your family.
If you have children, be a role model for making healthy choices. Encourage your whole family to get outside and get active – go for a hike or organize a family soccer game.
I’m doing a little, but I'm ready to become more active.
You may be feeling the benefits of getting active, such as sleeping better or getting toned. Here are 2 ways to add more activity to your life.
- Be active longer each time.
If you are walking for 30 minutes, 3 times a week – try to walk for 50 minutes, 3 times a week.
- Be active more often.
If you are riding your bike to work 3 days a week, try riding to work 5 days a week.
Get to know your schedule.
Look at your schedule for the week. Find several 30–minute time periods you could use for exercise. Write them on your calendar.
Keep track of your activities with this activity log [PDF – 123 KB].
A pedometer counts the number of steps you take.
Try using a pedometer.
A pedometer clips onto your belt or waistband and keeps track of the number of steps you take. See if you can increase the number of steps you take each day.
Learn how to do strength training.
Watch these videos for tips on how to do strengthening activities at home or muscle strengthening at the gym.
I’m already physically active, and I want to keep it up.
If you are already active for 2 hours and 30 minutes each week, you can get even more health benefits by stepping up your routine.
Work your way up to 5 hours or more of activity each week. This level of activity can lower your chances of getting breast and colon cancer.
Add vigorous activities.
In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging instead of walking for 15 minutes each time.
Mix it up.
Mix vigorous activities with moderate ones. Don’t forget to do strengthening activities 
2 days a week. Consider joining a fitness group or exercise class.
Challenge yourself.
If you are trying to help someone get active
Invite them to walk with you.
Start small – try taking a walk after dinner twice a week.
Be understanding.
What is your loved one's reason for not getting active? Maybe they feel overwhelmed or embarrassed. Be patient. Let them do things on their own time. In the meantime, you can be a positive role model by staying active and eating healthy.
Recognize small efforts.
Offer encouragement. Even if your loved one did not meet their exercise goals for the week, praise them for what they did do.
Choose healthy gifts
For birthdays or special rewards, choose gifts to encourage your loved one to exercise:
- New sneakers or workout clothes
- A basketball or balance ball
- Hand weights
- Pedometer
- Gift certificate to an exercise class