Physical activity is any movement that uses energy. How hard you work during physical activity is called intensity. Physical activity can include daily activities, hobbies, transportation, and active chores or jobs. 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, and personal goals. Being active helps you feel stronger and healthier. It also supports your mental and emotional health.
Here are some tips that can help you be more active.
Doing different activities can prevent boredom and target different types of fitness. Types of physical activities important for health and fitness include:
- Aerobic activities: involve moving large muscles over a period of time. These activities get your heart rate up and may make you sweat. Examples include hiking, jogging, basketball, dancing, swimming, or biking.
- Muscle-strengthening activities: make your muscles work more than they usually do during everyday activities. Examples include lifting weights, using resistance bands, body weight exercises, rowing, and climbing.
- Bone-strengthening activities: put healthy stress on bones, such as when your feet hit the ground or when muscles pull on your bones. Examples include running, jumping, and sports with jumping or impact moves, such as gymnastics, soccer, tennis, and volleyball. Resistance exercises, such as lifting weights, can also strengthen bones.
- Balance and flexibility activities: balance and stretching exercises can help your stability, coordination, and how easily your muscles and joints move. These exercises can be part of a warm-up or cool-down routine. Mind-body activities, like yoga and tai chi, are good ways to improve balance and flexibility at the same time.
Know how much physical activity you need
If you’re 13–17 years old: Aim for 60 minutes (1 hour) or more of moderate-to-vigorous physical activity every day.
Include a mix of aerobic, muscle-strengthening, and bone-strengthening activities. Being active now helps keep your heart, lungs, and muscles healthy as you grow into adulthood.
If you’re 18 or older: Aim for at least 150 minutes (2 hours and 30 minutes) of moderate-intensity physical activity per week OR 75 minutes (1 hour and 15 minutes) of vigorous-intensity physical activity per week.
Include at least 2 days a week of activities that work your major muscle groups. Being active can help you feel better now and lower your risk of health problems later in life.
Find benefits that matter to you
To help you stay active, focus on the benefits that are most important to you. Benefits of being active include:
- Stronger heart, lungs, muscles, and joints
- Improved bone health
- Improved brain function (thinking and memory)
- Better sleep and improved energy
- Improved physical function and quality of life
- Lower risk of anxiety and depression
- Lower risk of health problems, like high blood pressure, heart disease, stroke, diabetes, obesity, and certain cancers
Choose fun activities that fit your life
Do activities that you enjoy. Find ways to avoid boredom, such as listening to music or being active with friends. What matters is that you move your body – how and what you do is up to you!
Start slowly and build up
If you haven’t been active in a while, start slowly and build up. This will help you lower your risk of injury and be more likely to stick with it. Remember:
- Choose activities that match your current fitness level.
- Sit less and move more. Any movement is better than none. A good way to increase your activity is to add in “exercise snacks” – short movement breaks throughout your day can make a big difference.
- Set realistic goals. Use a fitness tracker or phone app to help you track your progress.
Balance exercise and rest, especially if you have a medical condition
Everyone feels tired sometimes because of stress, school, work, or poor sleep. But if you have a serious illness or medical condition, you probably deal with fatigue more than normal. Illness-related fatigue is generally a persistent feeling of tiredness or exhaustion that makes everyday activities harder. Here are some things you can do to fight fatigue:
- Break up your physical activity. Spread out your exercise throughout the day. For example, you can do 10 minutes of exercise 3 times a day to reach your 30-minute goal.
- Start easy. Begin with low-intensity activity and work up if you feel okay.
- Move when your energy is highest. Plan activity for times of day when you usually feel your best.
- Choose activities you enjoy. Use music, podcasts, or your favorite show to help pass the time.
- Rest before you get too tired. Plan rest breaks like you plan activity.
- Do seated activities. You can sit to stretch and do many types of exercises.
- Get enough sleep. Sleep is important to help your body recover and heal.
- Talk to your care team. If fatigue interferes with your daily life, tell your health care provider. They can rule out problems and suggest things that might help you feel better.
