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​​How Much Do You Need to Move?

It’s important for everyone to be physically active. There are two different kinds of physical activity: moderate and vigorous activities.​

  • Moderate activities are things like walking, bicycling, gardening, and dancing.
  • Vigorous activities are things like running, walking very fast, bicycling fast, heavy yard work, swimming, basketball, and soccer.
Find out how much you and your loved ones need to move.
  • How Much for Children and Youth?
  • How Much for Adults?
  • How Much for Seniors?
  • How Much for Special Groups?
How Much for Children and Youth?

Kids of all ages need to be active every day. Encourage children to play and get moving for at least one hour every day.  

GOAL: at least 60 minutes every day

How Much for Adults?

Adults, ages 18 to 64 years, should be physically active for at least 150 minutes every week (hint: that’s 2½ hours weekly). This means 30 minutes at least five days per week at a moderate activity. Or, you can put in 1 hour and 15 minutes of vigorous activity every week.  

GOAL: 30 minutes at least 5 days per week

How Much for Seniors?

Being active is one of the most important things older adults can do for their health. Older adults, ages 65 and over, should try to get at least 150 minutes of moderate activity every week, if they are generally fit and have no major health issues.  

GOAL: 30 minutes of moderate activity at least 5 days per week

How Much for Special Groups?

People with physical disabilities and pregnant or post-partum mothers still need to be active. If you fall into this group, check with your doctor to find out how much you need.
Did You Know?
Aerobic activity, or “cardio,” is anything that gets you breathing harder and your heart beating faster. Walking fast, biking, or dancing. It all counts if you do it for at least 10 minutes at a time.
​Healthy Hints
  • Limit your family’s TV time to less than two hours a day.
  • When you do watch TV, get up and move during commercials.
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