Physical Activity

Physical activity can be any action that gets your body moving . Being active is crucial to having a healthy lifestyle. It can help you maintain a healthy weight, manage stress, get a better night’s sleep, and help ward off long-term health problems like obesity, heart disease and diabetes.

Recommendations: Physical Activity Guidelines

It is recommended that you participate in 2 ½ hours of moderate activities OR 1 ½ hours vigorous activities every week. Also add in strength training such as yoga, or weight lifting twice a week. Remember that intensity is relative to your own body! 
Moderate activities:
150 minutes, about 2½ hours,
required EACH week
Vigorous activities:
75 minutes, about 1½ hours,
required EACH week
  • Walk up hill to class
  • Leisurely bicycling
  • Yoga
  • Downhill skiing
  • Jogging/running
  • Bicycling fast or uphill
  • Hiking up steep trails           

Tips for Maintenance

  • Plan rest into your day.  Our bodies need time to restore. 
  • Remember that you may be more tired when first becoming active.  Listen to your own body and take breaks as needed. 
  • Find social support! Even just telling someone about your goals can help. 
  • Participate in activities you love. 
  • Eat to restore expended energy. 
  • Plan ahead and set realistic goals. 
  • Be ok with imperfection. 
  • Breaking up activity into 10-15 minute bursts of action (walking from class to class every day or intentionally parking further away from class to get more walking in) can help you meet the weekly guidelines.

Physical Activity for People with Disabilities

It is recommended that adults with disabilities also participate in the above physical activity guidelines. If adults with disabilities are not able to meet those guidelines, they are encouraged to engage in regular activity according to their abilities. Matching activities to disabilities can often require modifying activities in a number of ways, so it is recommended that people with disabilities get advice from professionals about their exercise programs.