A woman running

Did you know that physical activity can help you feel better right away?

  • Boosts your mood
  • Sharpens your focus
  • Reduces your stress
  • Improves your sleep

So get more active and start feeling better today.

How much activity do I need?

Moderate-intensity aerobic activity

  • Anything that gets your heart beating faster counts.
  • At least 150 minutes a week.

Muscle-strengthening activity

  • Do activities that make your muscles work harder than usual.
  • At least 2 days a week

Tight on time this week? Start with just 5 minutes. It all adds up!

Or get the same benefits in half the time. If you step it up to vigorous-intensity aerobic activity, aim for at least 75 minutes a week.
Is it moderate or vigorous? Use the talk test to find out. When you are being active, just try talking:

  • If you are breathing hard but can still have a conversation easily, it is moderate- intensity activity
  • If you can only say a few words before you have to take a breath, it is vigorous-intensity activity

What counts?

Whatever gets you moving! Even things you have to do anyway or things that do not feel like exercise, you can get more active. No matter who you are, where you live, on your own, or together. You can find a way that works for you. And over time, physical activity can help you live a longer, healthier life.

  • Lower your risk of diseases like type 2 diabetes and some cancers
  • Control your blood pressure
  • Stay at a healthy weight

So take the first step. Get a little more active each day. Move your way.

Find tips to get moving and build a weekly activity plan by visiting Move Your Way

Department of Health and Human Services

Lindsay, A. 2011, Move Your Way, Department of Health and Human Services

Learn more about the author(s)


Also of Interest:

dinner with parents
Kids Win When Family Meals Are A Priority
Make Mealtime Quality Time
Buffington, A. and Lindsay, A. 2021, Extension | University of Nevada, Reno, FS-21-89
shopping with child
Shopping with Kids
Your Game Plan to Grocery Shopping With Kids
Lindsay, A., & Buffington, A. 2021, Extension | University of Nevada, Reno, FS-21-105
Behavioral Milestones 2-5 Year Olds
From 2 to 5 years old, children grow and develop in ways that affect behavior in all areas, including eating. The timing of these milestones may vary with each child.
USDA 2020, United States Department of Agriculture
cartoon of kids and books
Children's Books About Energy Balance & Physical Activity
All books listed have been peer-reviewed by academic institutions.
Lindsay, A. 2020, Extension | University of Nevada, Reno, IP
school kids running to class
Engagement Strategies That Promote Physical Activity
Using positive engagement strategies in fun, playful social settings are key to promoting physical activity.
Lindsay, A. and Byington, T. 2020, Extension, University of Nevada, Reno, FS-20-22

Associated Programs

Kids and leader dancing with colored scarves in a classroom

Healthy Kids Resource Center

A one-stop shop for evidence-based research, resources, curricula, activities and materials that focus on obesity prevention for teachers and parents of young children. It is designed to educate parents and teachers as well as provide the tools needed to teach young children how to live a healthy lifestyle.