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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.
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
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.