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Get The Facts About Physical Activity

You know that physical activity is good for you, but do you know why?

Regular physical activity offers a whole host of benefits to help you look and feel great. It helps you manage your weight, reduces risk of heart disease, type 2 diabetes, certain cancers and high blood pressure, promotes healthy bones, muscles and joints, as well as good posture and flexibility—and even lifts your mood and helps you sleep better!

Read on to learn more about the benefits of physical activity and tips to make fitness a routine you’ll look forward to.

How Much Physical Activity Do You Need?

Most everyone should strive for 60 minutes of moderate physical activity each day, but even smaller amounts offer benefits.

To reduce risk of chronic diseases: At least 30 minutes of moderate physical activity on most days of the week—preferably every day.
To prevent weight gain: About 60 minutes of moderate to vigorous physical activity on most days.
To keep off weight you’ve lost: At least 60 to 90 minutes moderate physical activity a day.
For kids and teens: At least 60 minutes of moderate physical activity a day, or on most days. Learn about physical activity for kids.

Longer amounts of physical activity and more vigorous activities provide greater health benefits. See the sidebar (LOCATION) for examples of moderate and vigorous physical activities.

Three-Part Plan for All-Around Physical Fitness

To be fit, include the following three types of physical activities into your plan—each provides different benefits:

Aerobic activities speed up your heart rate and breathing. They improve heart and lung fitness. Examples: brisk walking, jogging, swimming, cycling and aerobic dancing.
Strength building, resistance and weight bearing activities work your bones and muscles against gravity. They help to build and maintain your muscles and bones. Examples: Carrying a child, lifting weights, doing pushups and walking.
Balance and stretching activities enhance your physical stability and reduce your risk of injuries. Examples: Dancing, yoga, martial arts, Tai Chi and stretching. Learn some simple stretches

Fitting in Physical Activity—It’s Flexible!

If you’re wondering how to fit 60 minutes of physical activity into your busy day, relax. You can opt to get your daily activity all at once or total it up in periods as short as 10 minutes at a time.

You can also choose to get your physical activity through planned exercise such as brisk walking, swimming or taking an aerobics class, through everyday activities such as taking the stairs, cleaning the house or walking the dog—or a combination of both. All activity counts!

For example, to reach the 60-minute goal, you could walk for 30 minutes during your lunch hour, dance with your kids for 20 minutes, and vacuum for 10 minutes.

Here are more ways to fit fitness into your day:

Work in more walking. Walking is an ideal form of exercise for just about everyone. A planned “power walk” is terrific, but so are short stretches of walking throughout the day. So, park in the furthest spot, walk down the hall to talk with a co-worker, take a walk during your break, and circle the field while you watch your kids’ games.
Schedule it at work. Join an “express” aerobics, pilates or yoga class on your lunch hour or take advantage of an on-site work out room. Walk and stretch during your breaks and lunch hour.
Master the stairs. Skip the elevator and walk up the stairs. Walk up the escalator, too.
Make fitness fun! Remember how great it felt to be active as a kid? Recapture that fun feeling by flying a kite, dancing, or playing tag or basketball with your kids.
Rekindle an old interest. Join an adult kickball or softball league, or take tap dancing lessons.
Take advantage of TV time. While you watch, use a treadmill or stationary bike, lift weights, do calisthenics or stretch.
Get the family on board. Hike at your local nature trail, go bowling or in-line skating, or play miniature golf.
Get fit around the house. Vacuum, sweep, wash windows, mow the lawn, tend the garden, rake leaves, shovel snow or wash the car.

Before you get started.

Before beginning any new exercise program see your doctor or an exercise professional for screening tests and program advice, especially if you are a man over 40, a woman over 50, have a health condition or have been inactive for some time. Get tips for starting an exercise program.