How Much Activity Do You Need?

Are you and your family getting enough exercise? Being active can help you improve your health and feel better. It can lower your blood pressure and reduce your risk of chronic diseases, like type 2 diabetes and certain cancers.

Physical activity can boost your mood right away and help sharpen your focus. It can also reduce stress and help you sleep.

The U.S. Department of Health and Human Services recently updated advice about how much physical activity you and your family should try to get. The new Physical Activity Guidelines for Americans is based on the latest research on how activity affects health.

Adults need at least 150 minutes of moderate-intensity physical activity per week. You can start with just 5 minutes at a time. Swim, garden, walk the dog, dance, or bike your way to feeling better. Whatever gets you moving counts!

Strengthening your muscles is important too. At least two days each week, get those muscles working with things like push-ups or lifting weights.

Children ages 3 to 5 should be physically active for at least 3 hours throughout the day. Kids 6 through 17 need at least 1 hour per day.

All of your physical activity adds up. Moving more often throughout the day can help you get enough activity. Find fact sheets and other resources for parents, kids, and more.