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 www.mass.gov/massinmotion .
To download materials on healthy eating and physical activity, visit the Massachusetts Health Promotion Clearinghouse at www.maclearinghouse.com.
Physical Activity Guidelines for Americans
Centers for Disease Control and Prevention
National Society of Physical Activity Practitioners in Public Health www.nspapph.org
National Physical Activity Plan
This information is provided by the Wellness Unit within the Department of Public Health.