Physical Activity

What is physical activity? 

Physical activity is any movement that uses energy. It can be gentle or more active, depending on how hard your heart is working. This is called intensity.  

Physical activity includes things like walking, climbing stairs, playing on the playground, riding a bike, gardening, and cleaning the house. Exercise and sports are other good ways to get physical activity. 

The amount and type of physical activity that is right for you depends on your: 

• Health 
• Fitness level 
• Fitness and activity goals 

A rehabilitation specialist or certified fitness professional can help you make a plan and choose activities that are safe and right for you. Always check with your health care provider before you start a new physical activity or exercise program.  

Benefits of physical activity?

Types of exercise

Exercise is structured physical activity. Doing a mix of different types of activities will help you stay healthy and strong.  

Aerobic exercise 

Aerobic exercise is movement that makes the heart work harder and increases heart rate. Examples include: 

• Walking fast 
• Jumping rope 
• Jogging 
• Dancing 
• Biking 
• Swimming 
• Playing sports like tennis, basketball, football, or soccer 

You can measure your heart rate to know the intensity of physical activity using an electronic device or app on your phone.   

Strength or resistance training 

Strength training builds muscle strength and endurance. You can exercise using weights, resistance bands, or body weight. Examples of resistance exercises include: 

• Lifting weights 
• Push-ups and pull-ups  
• Lunges and squats 

Children can build strength with active play. This includes: 

• Climbing on playground equipment 
• Hopping and jumping 
• Playing games like tug-of-war  
• Balance training 

Balance training helps improve your stability to lower the risk of falls. Examples include: 

• Standing on 1 leg 
• Using a stability ball 
• Doing tai chi or yoga 
• Stretching 

Stretching helps improve the flexibility of your muscles and joints. Examples include: 

• Dynamic stretches, which are gentle, active movements like leg swings or shoulder rolls 
• Static stretches, which are positions that you hold for a short time 
• Mind-body exercises, like tai chi or yoga, that combine stretching and breathing 

Physical activity for children and teens 

• Children and teens need at least 1 hour (60 minutes) of physical activity each day. 
• Most activities should be at least moderate intensity, meaning they make the heart beat faster.  
• At least 3 days a week, include: 
  • High-intensity activity, such as running, dancing, soccer, basketball, and martial arts 
  • Activities that strengthen muscles and bones, such as jumping, gymnastics, climbing, and weight training 
• Do a mix of activities that you enjoy and look for ways to be active throughout the day.  

Physical activity for adults 

• Adults should get 150 minutes of moderate-intensity physical activity each week. Or you can get 75 minutes of high-intensity activity per week. 
• Activities can be done in short sessions, such as 10 minutes at a time. It all adds up over time.  
• Do activities to strengthen your muscles at least 2 days each week. These should work all of the major muscle groups. You can use weights or do body weight exercises.  
• Balance and stability exercises are important to help prevent falling.  
• Doing some activity is better than doing nothing. Do things you enjoy to help you stay active.  
• Avoid sitting for too long. If you sit at a desk, take activity breaks, such as stretching or walking, every 30 minutes.  

Support for physical activity

A  rehabilitation therapist or certified fitness trainer can help you reach your fitness goals. These professionals can help you make an activity plan based on your needs and abilities. This can be especially helpful for people who are new to exercise or who have specific medical needs. 

Providers who can help you make an exercise plan include: 

• Physical therapist: a rehabilitation provider who helps people move better after injury or illness 
• Occupational therapist: a rehabilitation provider who helps people with daily activities and work tasks 
• Exercise physiologist: an exercise specialist trained to use exercise to manage health conditions and help people improve health and function    
• Certified fitness professional: a person trained in safe exercise technique and physical activity planning to help people reach fitness and activity goals 

Rehabilitation and fitness specialists can help you: 

• Know which activities are safe for you  
• Plan how often to be active 
• Know how hard you should work during an activity and how to monitor intensity 
• Lower your risk of injury 
• Measure fitness and strength  
• Adjust activity plans as needed 

Tips to be more active

• Talk with your health care provider. Before starting an exercise program, check with your health care provider. This is especially important if you have a medical condition. They may refer you to a rehabilitation or exercise specialist to help you create a safe exercise plan. 
• Start slow. Start with activities that feel easy or moderate in intensity. Don’t try to do too much soon. This can help you prevent injury and reduce frustration. You can do more as your fitness and strength improve.  
• Find activities you enjoy. You are more likely to do physical activity if it is something you like to do. Dance, work in the garden, walk the dog, or play a sport. You can also make the activity more fun while you do it. Get a workout buddy, join a workout class, watch a TV show while walking on the treadmill, or listen to music.  
• Do a mix of activities. Doing different types of activity reduces boredom and burnout. It targets different areas of fitness and reduces the risk of overuse injuries.  
• Set goals and track your progress. Make a physical activity plan with goals that are challenging but realistic. Track your progress. Change your goals as needed. Activity journals, mobile apps, and wearable trackers are all good ways to track physical activity. 
• Lead a healthy lifestyle. Along with physical activity, you can do other healthy habits to stay well and support your fitness goals. This includes: 
  • Eat healthy food to fuel your body, so you have the energy to be active. 
  • Stay hydrated by drinking water before, during, and after exercise. 
  • Get enough sleep to help with energy, coordination, strength, and recovery. 
  • Avoid vaping, smoking, and alcohol, which can affect heart, lung, and muscle function.    

Questions to ask your care team 

• How does my medical condition or treatment affect physical activity or exercise? 
• Is it safe for me to start being active now? 
• What type of activities are best for me? 
• What activities should I avoid or modify? 
• How hard and how often should I exercise? 
• Do I need help from a physical therapist, occupational therapist, or exercise specialist? 
• How do I reduce my risk of injury? 

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