The prevention of chronic diseases and the maintenance of good health depend on physical activity. Adults should perform at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, according to the American HeartAssociation.Additionally, muscle-strengthening activities should be done at least two days per week. However, many Americans fail to meet these guidelines, leading to an increased risk of obesity, heart disease, stroke, and other health problems.

Moderate-intensity aerobic activity includes brisk walking, cycling, swimming, and dancing. During moderate-intensity activity, you should be able to talk, but not sing, while participating. Vigorous-intensity aerobic activity includes running, hiking, playing sports, and high-intensity interval training. During vigorous-intensity activity, you should not be able to say more than a few words without catching your breath.

One way to meet these guidelines is to incorporate physical activity into your daily routine. For example, you could walk or bike to work, take the stairs instead of the elevator, or park farther away from the entrance to a store. You could also try gardening or doing yard work, playing with your kids or pets, or joining a sports team or fitness class.

At least two days a week should be dedicated to muscle-building exercises. These activities can include lifting weights, doing push-ups or sit-ups, using resistance bands, or doing bodyweight exercises like squats and lunges. Muscle-strengthening activities help build and maintain muscle mass, which is important for overall health and mobility.

In addition to aerobic and muscle-strengthening activities, it's also important to incorporate flexibility and balance exercises into your routine. Flexibility exercises can help improve your range of motion and reduce your risk of injury, while balance exercises can help prevent falls, which are a common cause of injury in older adults.

Stretching, yoga, and tai chi are all good examples of flexibility and balance exercises. These activities can help improve your flexibility, balance, and overall sense of well-being.


If you're just starting out with physical activity, it's important to start slowly and gradually increase your intensity and duration over time. This can help prevent injury and make physical activity more enjoyable. It's also important to listen to your body and rest when you need to. If you experience pain or discomfort during physical activity, stop and consult with a healthcare professional.


It's also important to note that physical activity is just one aspect of a healthy lifestyle. Eating a nutritious diet, getting enough sleep, managing stress, and avoiding harmful behaviors like smoking and excessive alcohol consumption are all injurious to health