Being physically active is one of the most important actions people of all ages and fitness levels can take to improve their health. A 2017 survey suggests that more than 75% of U.S. adults acknowledge that “being in shape and looking good are ‘very important,’” yet only 31% of those surveyed exercise regularly and almost half are inactive. Beyond “being in shape and looking good,” exercise and physical activity provide a myriad of health benefits, many of which are easy to achieve.

In November 2018, the Department of Health and Human Services released the second edition of the Physical Activity Guidelines for Americans. Some of the key updates are: an expansion of the list of health benefits associated with physical activity; greater flexibility on how to achieve those benefits; and highlighting the many proven strategies to help people be more active. The key guidelines for adults and older adults have a few main takeaways:

• 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 physical activity gain some health benefits.
• For substantial health benefits, adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
• Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes of moderate-intensity physical activity a week.
• Adults should also do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groupson 2 or more days a week, as these activities provide additional health benefits.