Our bodies need a balance of movement, exercise, and rest to stay healthy. Too much sitting — or too little activity — can affect both physical and mental health. The good news is that even small amounts of movement can improve how you feel.
Why moving more matters
Being active supports your overall health and helps your body work better today and in the future.
Regular movement can help:
- Improve heart and lung health
- Strengthen muscles and bones
- Support a healthy weight
- Improve sleep quality
Physical activity also supports mental health by:
- Improving focus and memory
- Reducing stress, anxiety, and depression
- Increasing energy levels
Many adults don’t get enough physical activity, which makes finding ways to move throughout the day even more important.
What counts as physical activity?
Physical activity is any movement that uses energy. If your body is moving and your heart rate increases, it counts.
Examples include:
- Walking or hiking
- Dancing or playing sports
- Housework or yardwork
- Climbing stairs
- Stretching or yoga
- Exercising at home or at the gym
How much activity do you need?
For general health benefits, aim for:
- At least 150 minutes each week of moderate activity, such as brisk walking, dancing, or hiking
- Strength exercises at least 2–3 days per week to build muscle and bone strength
- Balance and flexibility exercises like stretching, yoga, Tai Chi, or Pilates 2–3 times per week
These activities work together to support strength, stability, and overall health.
Getting started
Setting a simple plan can make it easier to stay active.
Ask yourself:
- How will I move today?
- When will I do it?
- Who can support or join me?
Writing your plan down and tracking progress can help you stay consistent.
Finding balance in your day
Your body benefits from both everyday movement and planned exercise.
- Daily movement, like walking, chores, or standing breaks, helps reduce long periods of sitting
- Exercise, like strength training or cardio workouts, helps build endurance and strength
Both are important, and even small amounts add up over time.
Common challenges and solutions
If staying active feels hard, you’re not alone.
- “I don’t have time.” Try short activity breaks. Even 10 minutes at a time helps.
- “I’m too tired.” Light movement can often increase energy.
- “I’m not athletic.” You don’t need to be. Walking, stretching, and dancing all count.
Easy ways to move more
You can add movement to your day without major changes:
- Walk or bike for short trips
- Take the stairs instead of the elevator
- Park farther away
- Walk while talking on the phone
Make movement enjoyable
You’re more likely to stay active if it’s something you enjoy.
- Choose activities you like
- Listen to music while moving
- Be active with friends or family
Take the next step
Talk to your provider about how to get started and build an activity routine that works for you.
