How Exercise Affects Your Body

Children & Adolescents (6 – 18)

• At least 60 minutes of moderate to vigorous activity daily.
• Include aerobic activity most days, with vigorous activity at least 3 days per week.
• Add muscle-strengthening (e.g., climbing, push-ups) and bone-strengthening activities (e.g., running, jumping) at least 3 days per week.

Adults (Ages 19 – 64)

• Aim for 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity (or a mix).
• Include muscle-strengthening activities for all major muscle groups on 2 or more days per week.
• Break activity into shorter bouts if needed (e.g., three 10-minute walks per day).

Older Adults (65+)

• Follow the adult guidelines as ability allows.
• Add balance training (e.g., standing on one foot, Tai Chi) 2–3 days per week to help prevent falls.
• Focus on activities that maintain independence, such as walking, light strength training, or water exercise.
• Be mindful of chronic conditions—any activity is better than none.

Find activities you enjoy—dancing, biking, walking, or swimming.

Schedule activity into your day, just like any appointment.

Use stairs instead of elevators when possible.

Limit sitting time by standing, stretching, or walking breaks.

Make it social—join a class, spend time with friends or family.

Understanding Intensity Levels

Moderate Activity: You can talk but not sing during the activity (e.g., brisk walking, water aerobics).
Vigorous Activity: You cannot say more than a few words without pausing for breath (e.g., jogging, fast cycling).