Physical activity comes in many forms, each specific to the individual. The overall goal is to get 150 minutes of physical activity each week while also doing some form of strength training twice a week. Types of physical activity include dancing, running, swimming, yoga, and more. Regular physical activity also contributes to better overall health and wellness. The goal is to move your body to the best of your ability. The more time spent doing physical activity, the more health benefits accumulate (National Library of Medicine, 2021).
Benefits of Physical Activity
Physical activity has several immediate and long-term health benefits. Some immediate benefits include improving sleep quality, reducing feelings of anxiety, and reducing blood pressure. Additionally, long-term health benefits include reducing the risk of weight gain, improving bone health, and reducing the risk of falls. Specifically, physical activity can reduce the risk of developing dementia, depression, heart disease, stroke, type 2 diabetes, and eight cancers, including bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach cancers (CDC, 2025).
Forms of Physical Activity
There are many types of physical activity with varying degrees of intensity. The CDC recommends a mix of aerobic and muscle-building activities each week. Aerobic exercise needs to be moderate or vigorous intensity. Moderate-intensity activity can include fast walking, playing doubles tennis, or doing yard work, while vigorous-intensity activity can include running, playing basketball, or swimming. Muscle-strengthening activities include lifting weights, using resistance bands, or doing body-weight exercises (CDC, 2023).
Daily Physical Activity
Everyone’s daily activity looks different. Something that feels easy to moderate to you may feel vigorous for others. A great place to start is knowing what’s right for your body. It’s recommended that adults aim for 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week. This is meant to be split up throughout the week, and activities like fast walking, biking, or running can count depending on the effort a person puts in (CDC, 2023).
Move Your Body
The goal of physical activity is to move your body to the best of your ability and find a routine and plan that fits your needs, whether that may be improving a preexisting condition or getting in shape. As mentioned, 150 minutes of moderate physical activity weekly is the standard for adults.This time can be spent doing various exercises of different intensities. Many health benefits also come from physical activity, such as promoting better sleep and boosting energy (National Library of Medicine, 2021).