Be Physically Active in the New Year

There is no need to suffer through strenuous exercise or boring workouts—unless you want to! Instead, do the fun activities you enjoy and you’ll still reap the benefits of better health.

Following holiday celebrations, thoughts often turn to the New Year and getting in shape. Regular physical activity is one of the most important things you can do for your health. Do something you enjoy and you’ll be more likely to keep it up all year. Adults need at least 2 and 1/2 hours (150 minutes) a week of aerobic physical activity. This should be at a moderate level, such as a fast-paced walk for no less than 10 minutes at a time.  Try some of the following activities: Walking fast Swimming Riding a bike on level ground or with a few hills Playing doubles tennis

Besides aerobic activity, you should do activities to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups of your body including legs, hips, back, chest, abdomen, shoulders, and arms. There are many ways you can strengthen your muscles, whether it's at home or the gym. Learn More. Watch Strength Training videos.

Children aged 6 years and older benefit from an hour or more of physical activity every day. Most of the hour should be either moderate or vigorous intensity aerobic physical activity and should include vigorous-intensity physical activity at least 3 days a week. The other part of the hour should include weight bearing exercise to strengthen bones and muscles on at least 3 days per week.

LEARN more about how to add physical activity to your life:

• Talk to your health care provider about good activities to try
• Speak to the work site wellness coordinator to learn what opportunities for physical activity are available at your job
• Visit the CDC Physical Activity website

SUPPORT physical activity in your community by getting involved in local efforts to provide more opportunities for people to be physically active on a daily basis.

• Increase physical education in schools
• Improve access to outdoor recreational facilities
• Support more places and better spaces for walking
• Enhance traffic safety in areas where people are or could be physically active
• Participate in community coalitions or partnerships to address obesity
• Create a walking program at the work place

More Information

• How much physical activity do I need?
• Watch a video to learn  what counts as aerobic activity       
• Send an e-card to encourage family and friends to be active       
• Let’s Move!       
• Let’s Move Cities and Towns        
• National Physical Activity Plan
• More People Walk to Better Health - CDC Vital Signs