Adding Physical Activity to Your Life

Set goals, choose activities that work for you, and stay on track with the Move Your WaySM Activity Plannerexternal icon.

You can also track your weekly activity with this Physical Activity Diarypdf icon. [PDF-18KB]

There are a lot of ways to get the physical activity you need!

Don’t worry if you’re thinking, “How can I get the recommended amount of physical activity each week?” You’ll be surprised by the variety of activities you have to choose from. To meet the recommendations for aerobic activity, basically any aerobic activity counts, as long as it’s done at a moderate- or vigorous-intensity. Any amount of physical activity has some health benefits.

Stick With It

To make sure you’ll stick with it, pick physical activities that you enjoy and match your abilities. If you’re not sure where to start, here are some examples of weekly physical activity schedules that meet recommended levels of physical activity.

Example 1: Moderate-Intensity Activity and Muscle-Strengthening Activity
Example 1: Moderate-Intensity Activity and Muscle-Strengthening Activity
Sunday

30 minute brisk walk

Icon: Walking
Monday

30 minute brisk walk

Icon: Walking
Tuesday

30 minute brisk walk

Icon: Walking
Wednesday

Weight Training

Icon: Weight Lifting
Thursday

30 minute brisk walk

Icon: Walking
Friday

30 minute brisk walk

Icon: Walking
Saturday

Weight Training

Icon: Weight Lifting

Total: 150 minutes moderate-intensity aerobic activity + 2 days muscle-strengthening activity

Example 2: Vigorous-Intensity Activity and Muscle-Strengthening Activity
Example 2: Vigorous-Intensity Activity and Muscle-Strengthening Activity
Sunday Monday

25 minute jog

Icon: Running
Tuesday Wednesday

25 minute jog and weight training

Icons: A combination of running and weight lifting
Thursday Friday

Weight training

Icon: Weight Lifting
Saturday

25 minute jog

Icon: Running

Total: 75 minutes vigorous-intensity aerobic activity + 2 days muscle-strengthening activity

Example 3: Mix of Moderate- & Vigorous-Intensity Activity and Muscle-Strengthening Activity
Example 3: Mix of Moderate- & Vigorous-Intensity Activity and Muscle-Strengthening Activity
Sunday

30 minute brisk walk

Icon: Walking
Monday

15 minute jog

Icon: Running
Tuesday

Weight Training

Icon: Weight Lifting
Wednesday

30 minute brisk walk

Icon: Walking
Thursday

Weight Training

Icon: Weight Lifting
Friday

15 minute jog

Icon: Running
Saturday

30 minute brisk walk

Icon: Walking

Total: The equivalent of 150 minutes of moderate-intensity aerobic activity + 2 days muscle-strengthening activity

When to Check with Your Doctor

Physical activity that requires moderate effort is safe for most people. But if you have a chronic health condition, be sure to talk with your doctor about the types and amounts of physical activity that are right for you. Examples of chronic conditions are heart disease, arthritis, and diabetes. Also, if you have been inactive, have a disability, or are overweight, discuss vigorous-intensity physical activity with your doctor before beginning.

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Are You Ready to be More Physically Active?

Learn more about CDC’s nationwide initiative to help 27 million Americans get more physically active.

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Active People, Healthy Nation. Creating an Active America, Together.

Are You Ready to be More Physically Active?

Learn more about CDC’s nationwide initiative to help 27 million Americans get more physically active.