The Activity Quiz

Adults should get at least 150 minutes a week of moderate physical activity. If you’re not used to being active, that may not be possible at first. You can start with just a few minutes each day and work your way up to 150 minutes each week. As you get stronger, you can add even more.

It’s best to talk with your healthcare provider. If you haven’t exercised in a while, or have chronic health concerns or injuries, they can help you figure out which activities are best for you.

Physical activity has many benefits. These include keeping blood pressure, cholesterol, and weight at healthy levels. It can also boost mood, strength, and blood circulation.

All of these activities are a form of exercise. Even doing these low- to -moderate-intensity activities, for as little as 30 minutes a day, can help.

The best home exercise is one that you’ll stick with. If you love exercise videos, use them. If you don’t, don't do them. Pick an activity that you enjoy. If walking briskly around the block is more appealing, then do that. If working in the garden is your passion, then do that.

Gardening is considered a low- to moderate-intensity activity. Vigorous aerobic activity is best for improving the fitness of your heart and lungs. Regular aerobic activity increases your capacity for exercise. And it helps prevent cardiovascular diseases and even some cancers. Aerobic exercise may also help to lower blood pressure. Other good vigorous aerobic activities include jumping rope, running, playing tennis, and cycling.

See your healthcare provider before you start. Once cleared to begin exercising, slowly build the intensity and length of your workouts. If you try to do too much too soon, you can end up with an injury. Try to include exercises from all 4 areas: endurance (aerobic activity), strength (weight training), flexibility (stretching), and balance.

Racial and ethnic groups have unequal rates of physical activity. This is partly because many people live in neighborhoods with few safe spaces or other environmental supports to promote physical activity. Other groups with barriers to access to activity include older adults and people with disabilities. Talk with your healthcare provider if you do not have safe access to physical activity.

Experts say you don't need to do strenuous exercises to gain health benefits. Moderate exercise is just fine. In fact, because you're not overdoing it, you'll be more likely to stick with a moderate program than one that pushes you too hard. The key is listening to your body. Rest when needed, and always drink water—before, during, and after exercise.

First, write down an activity goal. Start with something small that you know you can reach. Be specific. For instance, decide to do 30 minutes of a certain activity 5 days a week for 4 weeks. Then get the right gear. Make sure you have the correct shoes, clothes, and safety equipment for your activities. The right gear can prevent injury. Now create an activity calendar. Plug in activities for each week and post it somewhere you can see it. And track your progress. Wear a pedometer or use a website or smartphone app to track steps or miles, or keep a log of your activities.