Be physically active each day

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Being physically active and maintaining a healthy weight are both needed for good health, but they benefit health in different ways. Children, teens, adults, and the elderly—all can improve their health and well-being and have fun by including moderate amounts of physical activity in their daily lives. Physical activity involves moving the body. A moderate physical activity is any activity that requires about as much energy as walking 2 miles in 30 minutes.

Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week, preferably daily. If you already get 30 minutes of physical activity daily, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous activities. No matter what activity you choose, you can do it all at once, or spread it out over two or three times during the day.

Make physical activity a regular part of your routine

Choose activities that you enjoy and that you can do regularly. Some people prefer activities that fit into their daily routine, like gardening or taking extra trips up and down stairs. Others prefer a regular exercise program, such as a physical activity program at their worksite. Some do both. The important thing is to be physically active every day.

Most adults do not need to see their health care provider before starting to become more physically active. However, if you are planning to start a vigorous activity plan and have one or more of the conditions below, consult your health care provider:

Chronic health problem such as heart disease, hypertension, diabetes, osteoporosis, or obesity

High risk for heart disease

Over age 40 for men or 50 for women

Health benefits of physical activity

Compared with being very sedentary, being physically active for at least 30 minutes on most days of the week reduces the risk of developing or dying of heart disease. It has other health benefits as well. No one is too young or too old to enjoy the benefits of regular physical activity.

Two types of physical activity are especially beneficial:

Aerobic activities. These are activities that speed your heart rate and breathing. They help cardiovascular fitness.
Activities for strength and flexibility. Developing strength may help build and maintain your bones. Carrying groceries and lifting weights are two strength-building activities. Gentle stretching, dancing, or yoga can increase flexibility.

To get these health benefits, adults need moderate physical activity for a total of at least 30 minutes most days of the week, preferably daily, and children need at least 60 minutes per day.

EXAMPLES OF PHYSICAL ACTIVITIES FOR ADULTS

For at least 30 minutes most days of the week, preferably daily, do any one of the activities listed below—or combine activities. Look for additional opportunities among other activities that you enjoy.

As part of your routine activities:

Walk, wheel, or bike ride more, drive less.
Walk up stairs instead of taking an elevator.
Get off the bus a few stops early and walk or wheel the remaining distance.
Mow the lawn with a push mower.
Rake leaves.
Garden.
Push a stroller.
Clean the house.
Do exercises or pedal a stationary bike while watching television.
Play actively with children.
Take a brisk 10-minute walk or wheel in the morning, at lunch, and after dinner.

As part of your exercise or recreational routine:

Walk, wheel, or jog.
Bicycle or use an arm pedal bicycle.
Swim or do water aerobics.
Play racket or wheelchair sports.
Golf (pull cart or carry clubs).
Canoe.
Cross-country ski.
Play basketball.
Dance.
Take part in an exercise program at work, home, school, or gym.

HEALTH BENEFITS OF REGULAR PHYSICAL ACTIVITY

Increases physical fitness.
Helps build and maintain healthy bones, muscles, and joints.
Builds endurance and muscular strength.
Helps manage weight.
Lowers risk factors for cardiovascular disease, colon cancer, and type 2 diabetes.
Helps control blood pressure.
Promotes psychological well-being and self-esteem.
Reduces feelings of depression and anxiety.

Physical activity and nutrition

Physical activity and nutrition work together for better health. For example, physical activity increases the amount of calories you use. For those who have intentionally lost weight, being active makes it easier to maintain the weight loss.

Physical activity and nutrition work together in more ways than weight management. Increasing the calories you use allows you to eat more, which makes it easier to get the nutrients you need. Physical activity and nutrition work together for bone health, too. Calcium and other nutrients are needed to build and maintain strong bones, but physical activity is needed as well.

Help children be physically active

Children and adolescents benefit from physical activity in many ways. They need at least 60 minutes of physical activity daily. Parents can help:

Set a good example. For example, arrange active family events in which everyone takes part. Join your children in physical activities.
Encourage your children to be physically active at home, at school, and with friends by jumping rope, playing tag, riding a bike.
Limit television watching, computer games, and other inactive forms of play by alternating with periods of physical activity.

PHYSICAL ACTIVITIES FOR CHILDREN AND TEENS

Aim for at least 60 minutes total per day:

Be spontaneously active.
Play tag.
Jump rope.
Ride a bicycle or tricycle.
Walk, wheel, skip, or run.
Play actively during school recess.
Roller skate or in-line skate.
Take part in physical education activity classes during school.
Join after-school or community physical activity programs.
Dance.

Older people need to be physically active too

Older persons also need to be physically active. Engage in moderate physical activity for at least 30 minutes most days of the week, preferably daily, and taking part in activities to strengthen muscles and to improve flexibility. Staying strong and flexible can reduce your risk of falling and breaking bones, preserve muscle, and improve your ability to live independently. Lifting small weights and carrying groceries are two ways to include strength building into your routine.

Engage in at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most, preferably all, days of the week.

Become physically active if you are inactive.

Maintain or increase physical activity if you are already active.

Stay active throughout your life.

Help children get at least 60 minutes of physical activity daily.

Choose physical activities that fit in with your daily routine, or choose recreational or structured exercise programs, or both.

Consult your health care provider before starting a new vigorous physical activity plan if you have a chronic health problem, or if you are over 40 (men) or 50 (women).

Tips for Getting Exercise Into Your Life

Get off a stop or 2 earlier during your bus or subway commute; walk the rest of the way.
Purposefully park you car a little further from the mall or store. It may not seem like much, but over weeks and months, these minutes of exercise add up.
Use the stairs instead of elevators and escalators whenever possible.
Consider buying a piece of cardiovascular equipment for your home (e.g. treadmill, bike, elliptical machine). Home models can be more reasonable than you think and you can't beat the convenience.
When you get busy, try to combine your cardiovascular exercise with something that you do already. Hop on that piece of home equipment while watching TV, reading the newspaper or returning phone calls.
Make it fun! Try a new sport like tennis or rollerblading. The more that you enjoy exercise the more likely you are to stick to it.
Make it social. Walk with a friend, your spouse, or your family in the morning or evening.
Keep an exercise log. It will help to make you more accountable.
Take a walk for 20 minutes of your lunch hour.
Hire a personal trainer for a session or 2 to help you with your weight training and flexibility training. Then you'll have the confidence to branch out on your own.

Time for an Average 150 lb Adult to Burn 150 Calories
Intensity	Activity	METs*	Duration in minutes
Moderate	Volleyball, noncompetitive	3.0	43
Moderate	Walking, moderate pace (3 mph, 20 min/mile)	3.5	37
Moderate	Walking, brisk pace (4 mph, 15 min/mile)	4.0	32
Moderate	Table tennis	4.0	32
Moderate	Raking leaves	4.5	32
Moderate	Social dancing	4.5	29
Moderate	Lawn mowing (powered push mower)	4.5	29
Hard	Jogging (5 mph, 12 min/mile)	7.0	18
Hard	Field hockey	8.0	16
Very hard	Running (6 mph, 10 min/mile)	10.0	13
* MET indicates metabolic equivalent. One MET is the amount of energy used when sitting quietly.
Source: Physical Activity and Health: A report of the Surgeon General

What's the difference?

The terms physical activity and exercise are sometimes used interchangeably even though they represent different things.

Physical activity refers to any movement produced by muscular contractions that burns extra calories. Examples of physical activity include raking leaves, pushing a stroller, and dancing.

Exercise is a specific type of physical activity that includes any planned, structured, and repetitive bodily movement done specifically to improve or maintain one or more components of physical fitness. Brisk walking, swimming, and lifting weights are examples of exercise.