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document.write('The Basics
Physical activity benefits people of all ages and body types. Start slowly and gradually increase the intensity of your activities.
Take Action!
If you are just getting started, try walking for 10 minutes a day a few days a week.
Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try doing it more often.
'); document.write('What kinds of activity should I do?
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document.write('To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.');
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How much aerobic activity do I need each week?
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document.write('Do moderate or vigorous aerobic activity for at least 10 minutes at a time.
If you have a health condition, be as active as you can be. Your doctor can help you choose the best activities for you.
'); document.write('How do I know if my activity level is moderate or vigorous?
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document.write('Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can\'t say more than a few words without pausing for a breath.
How much muscle-strengthening activity do I need each week?
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document.write('Muscle-strengthening activities include push–ups, sit–ups, and lifting weights. Do muscle-strengthening activities at least 2 days a week.
Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it\'s hard for you to do more without help.
What are the benefits of physical activity?
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document.write('Physical activity increases your chances of living longer. Exercise can also help:');
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And that’s not all. Getting more active can:
'); document.write('Is physical activity for everyone?
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document.write('Yes! People of all ages and body types benefit from physical activity. Even if you feel out–of–shape or haven\'t been active in a long time, you can find activities that will work for you.
Visit these Web sites to learn more:
'); document.write('What if I\'m overweight?
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document.write('If you are overweight or obese, getting active can help you lower your risk of:
What if I have a health condition?
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document.write('If you have a health condition, talk to a doctor about what types of activity are best for you. Physical activity can help manage your type 2 diabetes or high blood pressure. Visit these Web sites to learn more:
'); document.write('Start out slowly and add new physical activities little by little. After a few weeks or months, do them longer and more often. If you are not sure where to start, check out these examples of weekly physical activity.
'); document.write('Choose an activity that you enjoy.
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document.write('Team up with a friend or join a class. Ask your family and friends to be active with you. Play games like tennis or basketball, or take a class in dance or martial arts.
Everyday activities can add up to an active lifestyle. You can:'); document.write('
Strengthen your muscles.
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document.write('Try some of these activities a few days a week:
Have fun with your family.
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document.write('If you have children, be a role model for making healthy choices. Encourage your whole family to get outside and get active – go for a hike or organize a family soccer game.
Be realistic.
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document.write('Remember: It’s not all or nothing. Even 10 minutes of activity is better than none! ');
document.write('Try walking for 10 minutes a day a few days a week.
Find a time that works for you. Try fitting in 10 minutes of activity before work or in the evening after dinner.
'); document.write('Track your progress.
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document.write('Use this score chart [PDF – 80 KB] to measure your current fitness level. Fill out the chart again after you get moving, and see your score go up over time.
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document.write('A pedometer counts the number of steps you take.
'); document.write('Use a pedometer.
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document.write('A pedometer clips onto your belt or waistband and counts the number of steps you take. Increase the number of steps you take each day until you are taking at least 8,500 steps a day.
Check out these tips for using a pedometer.
'); document.write('Learn how to do strength training.
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document.write('Watch these videos for tips on how to do strengthening activities at home or muscle strengthening at the gym.
Check out these do\'s and don\'ts of strength training with weights.
'); document.write('You may be feeling the benefits of getting active, such as sleeping better or getting toned. Here are 2 ways to add more activity to your life.
'); document.write('Get to know your schedule.
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document.write('Look at your schedule for the week. Find several 30–minute time periods you can use for physical activity. Write them on your calendar.
'); document.write('If you are already active for 2 hours and 30 minutes each week, you can get even more health benefits by stepping up your routine.
'); document.write('Work your way up to 5 hours or more of activity each week. This level of activity can lower your chances of getting breast and colon cancer.');
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document.write('Add more vigorous activities.
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document.write('In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging for 15 minutes instead of walking.');
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document.write('Mix it up.
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document.write('Mix vigorous activities with moderate ones. Try joining a fitness group or gym class. Don’t forget to do muscle-strengthening activities 2 days a week.
Challenge yourself.
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document.write('See just how high you can raise your activity level. Check out the Presidential Champions program ,');
document.write('and get personalized activity logs, training tips, and more.