Move More - Overview

Let’s face it, most of us don’t get as much exercise as we should. We’ve all got lots to do and not enough time to do it. But you don’t have to join a gym and work out for hours a day to be healthier. You just need to start moving more -- a little here and a little there will start to add up.

What Will Being Active Do for Me?

Doing little things to move more every day can lower your risk for diabetes, high blood pressure, problems with your heart, and some types of cancer. It can also help you deal with stress, lose weight, and build strong muscles and bones. It will give you more energy to get through the day, and it can help you look, feel and think better.

Moving move will also help your kids do better in school, grow up strong, and feel better about themselves.

Even if you’re older and you’ve never been active, it’s never too late to start moving more. You’ll still get the same benefits from it as everyone else.

How Much Activity Do I Need?

The amount of activity you need depends on what you want to get out of it. You can find lots of information on the CDC’s Physical Activity website, but here are the basics:

• To take care of your health, and lower your risk of getting sick, you need a total of 2 ½ hours of moderate intensity activity each week. You will also want to do muscle-strengthening activities 2 times a week. Sound like a lot? You could break your activity 30 minutes a day, five days a week. But as long as you do at least 10 minutes at a time, you can break up your activity any way you like.

• For even more health benefits, you need 5 hours of moderate activity or 2 1/2 hours of vigorous activity each week. And don’t forget to work on those muscles!

• To lose weight, you need combine a healthy diet with at least an hour of moderate to vigorous intensity activity every day. And, of course, you’ll need to work on your muscles too.

• Kids need an hour of activity every day to stay healthy and grow up strong. Visit the CDC’s Physical Activity website for lots of ideas about fun and healthy activities for your kids.

How Do I Know if the Activity I’m Doing is “moderate” or “vigorous”?

You can use the “talk test”. The talk test is simple. A person who is doing moderate activities should be able to talk, but shouldn’t be able to sing. If a person is too out of breath to carry on a conversation, the activity is vigorous.

Check out these videos from the CDC that have lots of information about moderate and vigorous activities, and step by step instructions that show how you can start strengthening your muscles.

Want to Learn More?

To learn more about how to get started on your healthy weight, find places to get moving and have fun, and find resources for parents, check out these additional resources.