Physical activity is one of the most effective ways to improve your overall health, mobility, and quality of life. According to the Physical Activity Guidelines for Americans, adults should aim for:

150–300 minutes of moderate-intensity physical activity per week, or

75–150 minutes of vigorous-intensity physical activity per week.

In addition to aerobic activity, adults should include muscle-strengthening exercises at least two days per week. Older adults should also incorporate balance exercises to help maintain mobility and reduce the risk of falls.

Moderate-Intensity Activity: Activity that noticeably speeds up your heart rate while still allowing you to carry on a conversation.

Brisk walking

Water aerobics

Recreational bicycling

Dancing

Gardening and yardwork

Doubles tennis

Hiking on flat terrain

Vigorous-Intensity Activity: Higher-effort activity that causes substantially increased heart rate and breathing.

Jogging or running

Fast swimming

Aerobic or cardio classes

Jumping rope

Fast bicycling

Singles tennis

Uphill hiking

Competitive sports (e.g., basketball, soccer)

Muscle-Strengthening Exercises: Exercises designed to target all major muscle groups.

Lifting free weights

Resistance band exercises

Bodyweight movements (lunges, push-ups, planks)

Stair climbing

Weight machine workouts

Carrying and lifting heavy objects

Balance Exercises: Activities designed to build stability and prevent falls.

Tai Chi

Heel-to-toe walking

Standing on one foot

Sit-to-stand exercises

Step-ups and toe raises