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Moving Matters for My Health

At a glance

  • Regular physical activity is one of the most important things you can do for your health.
  • Adults need at least 150 minutes of moderate-intensity physical activity each week. This could be 22 minutes every day, 30 minutes 5 days a week, or any other combination that works for you.
Woman smiles as she flexes her biceps.

How can I know if I'm getting enough?

Woman wearing headphones and dancing.
Dancing is one way to stay physically active.

Some activity is better than none! Adults need at least 150 minutes a week of moderate-intensity activity. That might sound like a lot, but you can spread your activity out during the week. For example, you could do 22 minutes of physical activity every day or 30 minutes 5 days a week. You can also count smaller chunks of physical activity during the day, like 5 minutes of climbing stairs.

Learn what counts.

Moderate-intensity activity

Think of activities that get you breathing harder and your heart beating faster such as brisk walking, dancing, swimming, roller skating, jogging, riding a bike, and more!

How can I know if I'm getting enough?‎

Make a schedule. Use this Physical Activity Planner and Physical Activity Diary to keep track of your activities. Whether it's a 5-minute dance break or a 30-minute jog, it all adds up!

Health benefits

Mother carrying young daughter on her back.
Physical activity can help improve your mood.

Everyone can experience the health benefits of physical activity—age, ability, race, ethnicity, shape, or size do not matter. A single bout of moderate to vigorous physical activity provides immediate health benefits. Regular physical activity helps prevent many chronic diseases.

Benefit now.

Benefits include:

  • Improved sleep.
  • Lowered risk of heart disease, stroke, some cancers, and type 2 diabetes.
  • Reduced stress.
  • Improved weight management.

Getting started

Two women walking up stairs carrying hand weights.
Ask a friend or family member to join you.

Even if you haven’t been physically active for a while, there are ways to get started. Wondering how to add more physical activity into your life? Here are some tips to get moving.

Get started.

Keep it fun!
Start with activities, locations, and times you enjoy.

Be social.
Try activities with friends or family that you enjoy together.

Stay local.
Find a place to be physically active near your home or work.

Make time.
Look for ways to make physical activity a part of your daily routine, such as walking the dog or walking in place during commercial breaks.

Overcoming barriers

Family walking up stairs together.
Physical activity is for the entire family.

Physical activity gets your body moving and heart beating faster. If lack of time, energy, skill, space, or something else is keeping you from moving more, there are ways to overcome those barriers.

Overcome barriers.

Pressed for time?
Add physical activity to the daily routine you already have. For example, park farther away from your destination or take the stairs instead of the elevator.

Need motivation?
Invite a friend or family member to exercise with you on a regular basis.

Low energy?
Schedule physical activity for times in the day or week when you feel more energetic.

Fear of injury?
Choose activities you can do safely, and increase the amount you do gradually as your confidence and abilities grow.


Active People, Healthy NationSM

Moving Matters is a communication campaign supporting Active People, Healthy Nation, a CDC-led initiative to help 27 million Americans be more physically active by 2027.