For substantial health benefits, adults should do at least 150 minutes of moderate-intensity aerobic physical activity each week, according to the Department of Health and Human Services Physical Activity Guidelines for Americans. Getting 150 minutes of exercise a week might seem like a lot, but breaking it down into smaller intervals can help make it feel more manageable.
Benefits of Physical Activity
Fitting physical activity into your daily schedule can make a significant difference in:
Reducing your risk for heart disease, stroke, diabetes, and some cancers
Lowering blood pressure and cholesterol
Strengthening your muscles, bones, and joints
Managing your weight and preventing obesity
Helping you live longer
4 Tips to Get You Moving
Make time for physical activity throughout your day. Consider taking:
The stairs instead of the elevator
A brisk walk at lunchtime
A hike instead of going to the movies
A yoga or boxing class at your local fitness center instead of playing video games or watching television
Park in the furthest parking spot from the entrance to a store
If you are chauffeuring your kids to sporting events or practices, why not walk while you are waiting rather than sit in your car looking at your phone or reading a book?
Playing sports like basketball, volleyball, and soccer are also great ways get in your 150 minutes of physical activity during the week. Invite your friends, join a team, or play with your family and find a sport you all can enjoy.
Track Your Progress
Setting small physical activity goals is a great way to keep you on track. There are numerous applications available online and via phone apps to help you keep track of your progress and stay motivated.
*Safety Disclaimer: Increases in your physical activity may impact your health. If you have any concerns, please consult with your doctor before participating in these challenges and only engage in exercises that you can perform safely and comfortably.