Increasing Physical Activity at Your Level

Increased physical activity can improve health, quality of life, and reduce medical care costs. Regular physical activity can help reduce the risk of at least 20 chronic diseases and conditions and provide effective treatment for many of these conditions. Other potential benefits include better school performance and improved military readiness.

The Wellness Coalition is providing physical activity tips and resources to help you get moving, at a level that is comfortable for you, including:

Active People, Healthy NationSM is a national initiative led by CDC to help 27 million Americans become more physically active by 2027

Active People, Healthy NationSM is a national initiative led by CDC to help 27 million Americans become more physically active by 2027

Benefits of Physical Activity

Some benefits of physical activity on brain health happen right after a session of moderate-to-vigorous physical activity. Benefits include improved thinking or cognition for children 6 to 13 years of age and reduced short-term feelings of anxiety for adults. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better. The immediate benefits of physical activity for adults include:

  • Improved sleep quality
  • Reduced feelings of anxiety

  • Reduced blood pressure

Regular physical activity provides important health benefits for chronic disease prevention. Emerging research suggests physical activity may also help boost immune function. Long-term benefits of regular physical activity include:

  • Brain health – Reduced risks of developing dementia (including Alzheimer’s disease) and reduces risk of depression

  • Heart health – Lowered risk of heart disease, stroke, and type 2 diabetes

  • Cancer prevention – Lowered risk of eight cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach

  • Healthy weight – Reduced risk of weight gain

  • Bone strength – Improved bone health

  • Balance and coordination – Reduced risks of falls

Adding Physical Activity to Your Life

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

Children and Adolescents (6-17 years old)

  • 60 mins (1 hour) or more of moderate-to-vigorous intensity physical activity daily.
  • As part of the 60 minutes, on at least 3 days a week, children and adolescents need:
    • Vigorous activity such as running or soccer
    • Activity that strengthens muscles such as climbing or push ups
    • Activity that strengthens bones such as gymnastics or jumping rope

Adults (18-64 years old)

  • At least 150 minutes a week of moderate intensity activity such as brisk walking
  • At least 2 days a week of activities that strengthen muscles
  • Aim for the recommended activity level but be as active as one is able

Older Adults (65 years and older)

  • At least 150 minutes a week of moderate intensity activity such as brisk walking
  • At least 2 days a week of activities that strengthen muscles
  • Activities to improve balance such as standing on one foot
  • Aim for the recommended activity level but be as active as one is able

Moderate Intensity

The talk test is a simple way to measure relative intensity. In general, if you are doing moderate-intensity activity you can talk but not sing during the activity.

  • Walking brisky (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour on primarily flat or level terrain without hills
  • Tennis (doubles)
  • Ballroom dancing
  • General gardening

Vigorous Intensity

In general, if you are doing vigorous intensity, you will not be able to say more than a few words without pausing for breath.

  • Race walking, jogging or running
  • Tennis(singles)
  • Aeorbic dancing
  • Bycycling 10 miles per hour or faster (that may include hills
  • Jumping rope
  • Heavy gardening (continuous digging, hoeing) gardening
  • Hiking uphill or with a heavy backpack

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.

Stretching, Balance, and Strength for Individuals with Low Mobility

This exercise series focuses on stretching, improving balance, and increasing strength and has been designed for those with low mobility
or those who may have a chronic condition. Check with your doctor before beginning any exercise program.