Benefits of Physical Activity

You’ve likely heard the idea that sitting is harmful to your health.

Physical Activity can help your kids and family feel better right away with better sleep, better mood, and better grades! When your kids are feeling good, your life is that much easier. It doesn’t matter what you do, it just matters that you get up and get moving!

See below for some tips by age.

3-5 year olds: Improves bone health and maintains healthy weight.

6-13 year olds: Improves cognitive functions such as attention, reasoning, problem-solving, memory, language, and learning. Reduces risk of depression.

Adults: Improves quality of life, bone health, and sleep. Reduces risk of cancer, depression and anxiety.

Older Adults: Improves the ability to perform basic actions, memory, concentration, and processing speed. Reduce risk of fall-related injuries and dementia.

Overall some Physical Activity is better than none!

Key Guidelines

Based on the best science, everyone can dramatically improve their health just by moving – anytime, anywhere, and by any means that gets you active.

The most important guideline to remember is to move more and sit less. Any amount of physical activity has health benefits.

The physical activity guidelines recommend:

Youth and Teens: 60 minutes or more per day of moderate (carry on a conversation, but can’t sing) vigorous-intensity aerobic, muscle-strengthening, and/or bone-strengthening activities.

Adults: 150 minutes (2 hours and 30 minutes) per week of moderate-intensity (walking briskly, vacuuming, or heavy gardening) activity.

You don’t need to go to the gym or take up jogging. Pick any activity that gets your heart rate up, such as walking. Try to do muscle-strengthening activities on two or more days a week.

Older Adults: 150 minutes of aerobic activity including balance and muscle-strengthening activities.

What is meant by intensity?

Light Intensity: moving at an even pace, able to have a conversation and sing. Examples: walking at a leisurely pace, cooking, light household chores.

Moderating Intensity: heart rate increased, you can carry on a conversation, but you can’t sing. Examples: walking quickly, yard work, vacuuming.

Vigorous Intensity: you can’t say more than a few words without pausing for a breath. Examples: running, carrying heavy groceries upstairs, fitness classes.

Everything Counts – Walk. Run. Dance. Play!