Getting regular physical activity is important for many reasons. Getting at least 150 minutes of physical activity each week will help you:
  • Control your weight

  • Deal with stress

  • Feel, look and think better

  • Build strong muscles and bones

  • Lower your risk for heart disease stroke, high blood pressure, diabetes, and some cancers

  • Prevent falls for older adults

Adults need at least 150 minutes of moderate physical activity, or 75 minutes of vigorous physical activity a week. To some, this can sound like a lot, but you don't have to do these minutes all at once. You can break up your activity into 10-minute workouts throughout the week.

Don't forget to make time to strengthen your bones and muscles, too. Adults should aim to do muscle building activities at least two days per week. These activities include lifting weights, using resistance bands, pushups, squats, yoga, or heavy gardening (such as digging and shoveling).

Kids need at least an hour of physical activity every day to stay healthy and build strong muscles and bones. It's also important that kids spend only two hours (or less) in front of a television, video game, or computer a day.

Being active will improve your health. To be at your healthiest, combine physical activity while also eating a healthy diet. Read more about healthy eating.

For more information and tips on physical activity for both kids and adults, visit Mass in Motion at .

To download materials on healthy eating and physical activity, visit the Massachusetts Health Promotion Clearinghouse at


This information is provided by the Wellness Unit within the Department of Public Health.