Wednesday, March 21, 2018
Text Size

Move More!

 Physical activity is one of the most important keys to health and wellness.

CDC Burn to Learn


Benefits of regular physical activity:

  • Promotes a healthy heart
  • Builds strength and increases flexibility
  • Stress reduction
  • Promotes mental and emotional health
  • Prevents chronic disease, such as heart disease, stroke, high blood pressure, high cholesterol, and some cancers
  • Maintain mobility and reduce pain for people with arthritis
  • Builds positive body image
  • Weight maintenance or weight loss


 How much is enough?                

physical activity

  • For adults: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).
  • For guidelines for children and older adults, click here
  • These guidelines are a MINIMUM – More time = more health benefits!
  • For additional benefits, you can include some more vigorous activity (see below).


physical-activityWhat counts as physical activity?

  • Moderate activity can include brisk walking, bicycling with few hills at slower speeds, yard work/gardening, water aerobics, etc.

o   You should be working hard enough to raise your heart rate and break a sweat, while still able to carry on a conversation

  • Vigorous activity includes jogging, bicycling fast and/or on hills, lap swimming, and sports like basketball or soccer.


Making it happen!

  • You don’t need to have a 30 minute block of time to be active – break it up into 10- or 15-minute sections throughout the day.
  • Look for ways to build activity into your life:

o   Walk or ride a bicycle for errands or to work/school

o   Make it a family activity: go for a walk or bike ride after dinner, play in the park – get active together!

o   Take the stairs instead of the elevator

o   Park at the far end of the parking lot

o   If you’re at the mall, or a big grocery store, walk an extra lap around the store before starting your shopping

  • Find a buddy: someone to walk or run with, or someone to meet at the gym
  • Click here to get the Be Active Your Way guide to get started.


 Did you know?

physical activity infog



 Sources and for more information:

Physical Activity Guidelines for Americans (from the U.S. Department of Health & Human Services)

Physical Activity for Everyone (from the Centers for Disease Prevention and Control)

Login Form