Pillar of Health
Movement and Exercise
Physical Activity Guidelines
Healthy adults should aim for 150 to 300 minutes of moderate-intensity exercise every week. That equals 30 minutes to 1 hour of activity 5 days a week.
Aerobic activity should be spread throughout the week, and exercise should include at least 2 sessions of weight-bearing activities. Older adults (everyone, really…) should include some form of balance training.
If you’re short on time or unable to maintain an exercise session for 30 minutes or more – don’t worry! Even brief periods of activity – such as walking for 5 minutes or taking a flight of stairs will provide health benefits.
Walking
Walking is a great all-around exercise that doesn’t require any special skills, costly gym membership, or expensive equipment.
When done at a brisk pace, walking is considered a form of moderate-to-vigorous activity. Walking is also considered a weight-bearing activity, good for improving and maintaining bone health.
Walking is a great all-around exercise that doesn’t require any special skills, costly gym membership, or expensive equipment.
When done at a brisk pace, walking is considered a form of moderate-to-vigorous activity. Walking is also considered a weight-bearing activity, good for improving and maintaining bone health.
Online
Health.gov
The website of the Office of Disease Prevention and Health Promotion (ODPHP). This organization provides science-based nutrition and physical activity guidance, and creates tools and resources for making healthy choices. Initiatives under the ODPHP include Dietary Guidelines; Physical Activity Guidelines; Healthy People; the President’s Council on Sports, Fitness, and Nutrition; Health Literacy; and Healthy Aging.
Summary of Physical Activity Guidelines for Americans, 2nd Edition
A summarized version of the physical activity guidelines developed by the U.S. Department of Health and Human Services. A great place to start to learn about the recommended types and amount of physical activity for all ages and groups such as pregnant women, individuals with chronic disease, and those with disabilities.
Move Your Way
More from the Office of Disease Prevention and Health Promotion (ODPHP). Tools, videos, and fact sheets to help you get moving and meet activity guidelines.
Move Your Way Activity Planner
An interactive tool that helps you plan your weekly activities so that you meet the physical activity guidelines. Includes activities that you may not have considered counting towards your activity goal, such as household chores and gardening. Also tells you if an activity is aerobic, muscle-strengthening, or both.
How to Start Exercising: A Beginner’s Guide to Working Out (Healthline)
A guide to starting an exercise program. Explains the benefits of exercise, describes common types of exercise, and gives advice on how to get started. Gives good tips for beginners that help you stay safe and enjoy exercising.
How to Start Working Out (NY Times)
A thorough guide to starting an exercise routine. Lots of links to related articles, guides, references, websites, and apps.
Starting a Workout Routine (Cleveland Clinic)
A basic guide to starting an exercise program from the well-regarded Cleveland Clinic. Explains why and how to start exercising with some great tips that will help you stay motivated and stick with your new fitness routine.
Walk Your Way to Fitness (Mayo Clinic)
A comprehensive guide to the benefits and practice of walking.
Walking as a Workout (WebMD)
Information about walking as a workout. Includes a helpful plan for anyone new to walking.
Your Exercise Solution (The Arthritis Foundation)
A library of exercise videos. Includes stretching, upper body and lower body strengthening, and core exercises. All exercises can be done at home. Some require a resistance band.
JumpStart by WebMD
A comprehensive site with articles, resources, tips, and videos about almost every type of exercise.
Apps
Map My Walk
A great app to help you track walking routes. Just open the app, tap the “start workout” button, and the app tracks your walking route, providing a map and data including duration, distance, pace, calories burned, and more. The free version is all you need.
Seven
App with tons of exercise routines to choose from and follow – all just seven minutes long. Great for beginners because you can try many different types of routines, and build up endurance by doing one or two circuits and adding on from there. Workouts are arranged by focus and fitness level and all exercises use body weight, so no special exercise equipment is required. Routines can be accessed on the Apple Watch. Subscription required.