How to Get Started

To start being active, get off your seat. It’s really that easy! Choose simple activities that you enjoy and can do all the time – even a walk around the block. Download the Infographic.

Fitting activity into your daily routine may be hard to start, but once you do, you’ll find lots of everyday, simple things that help keep you active. Every little bit adds up, and doing something, is always better than doing nothing.

As you begin to be more active, keep these two things in mind:

Physical activity is generally safe for everyone.

The health benefits you gain from being active are far greater than the chances of getting hurt. Here are some things you can do to stay safe while you are active:

  • If you haven’t been active in a while, start slowly and build up.
  • Learn about the types and amounts of activity that are right for you.
  • Choose activities that are appropriate for your fitness level.
  • Build up the time you spend before switching to activities that take more effort.
  • Use the right safety gear and sports equipment.
  • Choose a safe place to do your activity.
  • See a health care provider if you have a health problem.

 Physical activity is important for everyone, but how much you need depends on your age.

Physical Activity Recommendations by Age
(18-64 years)
Adults should do at least 2 ½ hours each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level.

Also try strengthening activities, such as push-ups, sit-ups and lifting weights, at least 2 days a week.

Children and adolescents (6-17 years) Children and adolescents should do 60 minutes or more of physical activity each day. Most of the 60 minutes should be either moderate- or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.

Also include muscle-strengthening activities, such as climbing, at least 3 days a week and bone-strengthening activities, such as jumping, at least 3 days a week.

Young children
(2-5 years)
No specific recommendation exists for the number of minutes young children should be active each day. However, children ages 2-5 years should play actively several times each day—and make sure the activities are developmentally appropriate, fun and offer variety.

Download the Infographic.