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 What are the benefits of physical activity? 

You should move more and sit less throughout the day. You may experience some health benefits from sitting less and doing any amount of physical activity. Learn more about the benefits of getting more active. Remember that it is better to be physically active than not at all. 

  • Physical activity can help you feel better right away. 
  • It can help improve my mood improve my concentration. 
  • Reduce stress Improve sleep once you become more active, and continue regular physical activity. This will further improve your health. 
  • Research shows that, over time, physical activity can help you live a longer, healthier life.

1. Helps prevent heart disease and stroke

2. Controls blood pressure 

3. Reduces the risk of diseases such as type 2 diabetes and certain cancers What kind of physical activity do I need? 


Experts recommend two types of exercise:

 Aerobic exercise and muscle-strengthening exercise. Aerobic exercise. Aerobic exercise-also is known as endurance or aerobic exercise-uses your large muscle groups (chest, legs, and back) to increase your heart rate and breathing. Aerobic exercise can be moderate or vigorous. 

How do you know what your activity level is? 

Take the speaking test to find out. If you're having trouble breathing but can still carry on a conversation with ease--but can't sing--then you're doing moderate-intensity activity. If you can only say a few words before breathing, you are at the Power level. 

Start with moderate-intensity activities and progress to higher-intensity activities to avoid injury. Choose the cardio that makes you happy. 

If you enjoy what you are doing, you are more likely to be active. Try inviting your friends, family, or colleagues to join you. It helps you enjoy an activity and stick with it. Try one of these activities or any other activity you enjoy.

 Walk or jog Ride a bike (with a helmet) Swim Dance, play basketball or soccer Regular aerobic exercise can help you manage your weight. Yes, aerobic exercise burns calories, which can help with weight loss. Preventable Heart Attack and Stroke external link NIH. 

  • Regular aerobic exercise strengthens your heart muscles. 
  • It can even lower your blood pressure.
  •  It may also help lower "bad " cholesterol and raise " good" cholesterol, which may reduce the risk of heart disease. 
  • Prevent kinds of other diseases. Even weekly moderate-intensity aerobic exercise can reduce the risk of type 2 diabetes, certain cancers, anxiety, depression, and Alzheimer's disease External Link NIH and Other Dementias External Link NIH. keep strong legs. 
  • Weight-bearing aerobic exercises that involve lifting or pushing your own body weight, such as walking, jogging, or dancing, help maintain strong bones. 
  • Muscle strengthening activities. Strength training (or resistance training) works your muscles by having you push or pull against something-a wall or floor, dumbbells, exercise bars, bands, or even a can of soup. 

Try these options: 

  • Light weights-you can even use two whole cans of food or a gallon-sized container of water as weights. Do push-ups, pull-ups, or planks. 
  • Use resistance bands (large rubber bands) 
  • Do heavy weights Yard work (digging, lifting weights, carrying) 
  • Regular exercise to build muscle can help increase bone strength and prevent bone loss NIH external link as you age. 
  • Maintain muscle mass and prevent muscle loss when you lose weight. 
  • Exercise major muscle groups like the chest, back, abdomen, legs, and arms 

How much physical activity do you need? 

1. Experts recommend at least 150 minutes (2.5 hours total) of moderate-intensity aerobic activity per week. You can spread out your activities throughout the week, whichever works best for you. Research shows that if you're active at least 3 days a week, you can improve your health, reduce your risk of injury, and prevent yourself from burning out. 

2. You can even reduce your risk of heart disease or type 2 diabetes if you increase your aerobic activity to 300 minutes per week instead of the recommended 150 minutes. Plus, getting more than 300 minutes of moderate-intensity aerobic activity per week can even lower your risk of many types of cancer. 

3. You should also do muscle-strengthening activities at least 2 days a week. To avoid injury, rest for at least 1 day to allow your muscles to recover and rebuild before working for the same muscle groups again.