Move More and Sit Less

Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health Example 1

Moderate-intensity aerobic activity

(e.g., brisk walking) for 150 minutes every week (for example, 30 minutes a day, 5 days a week)

AND

Muscle-strengthening activities

on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Example 2

Vigorous-intensity aerobic activity

(e.g., jogging or running) for 75 minutes (1 hour and 15 minutes) every week

AND

Muscle-strengthening activities

on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Example 3

An equivalent mix of moderate- and vigorous-intensity aerobic activity

on 2 or more days a week

AND

Muscle-strengthening activities

on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).