Regular physical activity is good for everyone’s health! Physical activity is anything that gets your body moving.
Aim for at least 150 minutes of moderate-intensity aerobic activity each week. And at least 2 days a week, do activities that strengthen your muscles.
If you haven’t been active before, start slowly. Even 5 minutes of physical activity has real health benefits! Once you get the hang of it, add a little more activity each time.
What kinds of activity should I do?
To get all the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.
Aerobic activities make you breathe harder and get your heart beating faster. Walking fast is an example of aerobic activity.
Muscle-strengthening activities make your muscles stronger. Examples include lifting weights, using resistance bands, and doing push-ups.
What are the benefits of physical activity?
Physical activity increases your chances of living longer. It can also help:
Control your blood pressure, blood sugar, and weight
Lower your “bad” cholesterol and raise your “good” cholesterol
Prevent heart disease, type 2 diabetes, and some types of cancer
And that’s not all. Being more active can:
Boost your mood
Help you sleep better
Make your bones, muscles, and joints healthier
Lower your chances of becoming depressed
Lower your risk of falls and reduce arthritis pain
Help you have fun and feel better about yourself
Is physical activity for everyone?
Yes! Physical activity is good for people of all ages and body types. Even if you feel out of shape or you haven’t been active in a long time, you can find activities that work for you.
What if I have a health condition?
If you have a health condition like type 2 diabetes or high blood pressure, physical activity can help you manage it. Ask your doctor what types of activity are best for you.
You can also:
Get tips on physical activity and diabetesThis link is external to health.gov.
Learn how physical activity helps high blood pressureThis link is external to health.gov.
What if I have a disability?
If you have a disability, you can find safe, fun ways to get active. Talk with your doctor if you need help choosing the best activities for you. You can also use these tips to stay active with a disability.
What if I’m overweight?
If you’re overweight or have obesity, getting active can help you stop gaining weight and lower your risk of health problems like type 2 diabetes. Find out more about how you can stay active at any size.
Source: (Office of Disease Prevention and Health Promotion)