Physical Activity Helps Prevent Chronic Diseases
Regular physical activity helps improve your overall health, fitness, and quality of life. It also helps reduce your risk of chronic conditions like obesity, type 2 diabetes, heart disease, many types of cancer, depression and anxiety, and dementia.
What Is Physical Activity?
CARDIO OR AEROBIC ACTIVITY
- Moderate or vigorous intensity, every minute counts
- Gets you breathing harder and your heart beating faster
Examples:
brisk walking, biking, dancing, yard work
MUSCLE STRENGTHENING
- Works best when you work all your body’s major muscle groups
- Includes legs, hips, back, chest, abs, shoulders, arms
Examples:
Heavy gardening or carrying heavy loads, including groceries
Everyone can benefit from physical activity—no matter your age, sex, race or ethnicity, health condition, shape or size.
How Much Physical Activity Do You Need?
ADULTS
At least 150 minutes of moderate-intensity aerobic activity every week, plus muscle-strengthening activities at least 2 days a week. Adults 65 and older also need balance-improving activities.
Tips:
Adults, try walking 30 minutes a day, 5 days a week.
Older adults, practice standing on one foot or walking heel-to-toe.
KIDS
(6-17 years)
60 minutes (1 hour) or more of physical activity each day
PRESCHOOL-AGED CHILDREN
(3-5 years)
should be physically active throughout the day with plenty of opportunities for active play.
Fitting regular physical activity into your schedule may seem hard at first, but you can reach your goals through different types and amounts of physical activity each week.
Tips to Get and Stay Active
Talk to your doctor
if you have a chronic
condition like type
2 diabetes or
heart disease.
Get the support
of your friends and
family—and invite them
to get active with you!
Start slowly and add
time, frequency, or
intensity every week.
Schedule physical
activity for times in the
day or week when
you’re most energetic.
Plan ahead.
Make physical
activity part of
your daily or
weekly schedule.
Walk instead of
drive to nearby
destinations or park
the car farther away
and fit in a walk
to your destination.
Support improvements
in your neighborhood
that make it easier to
walk or bike to where
you want to go.
Learn more about physical activity at www.cdc.gov/physicalactivity/basics.