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If you’re like many people, chances are you’re not getting enough physical activity. Adults should get at least 150 minutes of moderate-intensity activity each week, or at least 75 minutes of vigorous activity, according to government experts. These same guidelines also call for muscle-strengthening activities at least twice per week. Keep in mind, if you can come closer to 300 minutes per week of moderate exercise or 150 minutes of more strenuous activity, it’s even better. In fact, the more exercise you get, the greater the health benefits.
But only about one in four adults in the United States meet these standards, the Center for Disease Control and Prevention (CDC) reports. Adults who are inactive put themselves at higher risk for various chronic health issues, including diabetes, heart disease, cancer, dementia, and depression.
If these recommendations seem challenging, remember that any amount of physical activity is better than none. Just try to move more and sit less, experts advise. Exercise also doesn’t have to involve a gym or heavy equipment, such as a treadmill. Shoveling, gardening, taking your dog for a walk, and other low-impact activities are all considered exercise. Even just a two-minute stroll offers health benefits and will count toward your weekly fitness goals.
Meanwhile, here are some ways you can add some extra steps into your day.
Sources: U.S. Department of Health and Human Serv... + 13
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans 2nd Edition. December 2020.
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- National Heart, Lung, and Blood Institute. Physical Activity and Your Heart: Benefits. March 24, 2022.
- NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. June 27, 2025.
- Office of Disease Prevention and Health Promotion. Manage Stress: Take Action. March 5, 2025.
- Kotz CM, Perez-Leighton CE, , et al. Spontaneous Physical Activity Defends Against Obesity. Current Obesity Reports. 2017;6(4):362-370.
- Centers for Disease Control and Prevention. Venous Thromboembolism (Blood Clots). May 15, 2024.
- American Council on Exercise. ACE Fit | Physical Activity Calorie Counter. Accessed on February 9, 2023.
- Roster CA, Ferrari JR, Peter Jurkat M. The dark side of home: Assessing possession “clutter” on subjective well-being. Journal of Environmental Psychology. 2016;46:32-41.
