The small-step series · 02
Move more, a week at a time.
The weekly activity goal for adults, one realistic way to reach it, and where to start if you're starting from zero.
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YOUR WEEKLY MOVEMENT
Move more,
a week at a time.
Every minute counts. Small chunks add up.
The weekly goal for adults
Plus muscle-strengthening activity on at least 2 days. [1]
02 · ONE WAY TO GET THERE
30 minutes, 5 days a week.
- Mon30 min
brisk walk - Tue30 min
brisk walk - Wed30 min
brisk walkStrength - Thu30 min
brisk walk - Fri30 min
brisk walk - SatStrength
- SunEasy day
This is one example. You can spread activity across the week any way that fits your life. [1]
Starting from zero? Start there.
Some activity is better than none. Sitting less and moving a little more brings some health benefits. [1]
Take a 10-minute walk. Then put two more on your calendar this week.
The text version
The weekly goal, in plain words.
The CDC says adults need at least 150 minutes of moderate-intensity activity a week, such as brisk walking, or 75 minutes of vigorous activity, such as jogging or running, or an equal mix of the two (CDC).
- Aerobic activity: One way to reach 150 minutes is 30 minutes a day, 5 days a week. You can break it into smaller chunks and spread it across the week.
- Strength: On at least 2 days a week, do activities that work your legs, hips, back, abdomen, chest, shoulders, and arms.
- Start where you are: Some activity is better than none. Sitting less and doing any amount of activity has some health benefits.
If you have a health condition, are pregnant, or haven't been active in a while, ask your care team what kind and amount of activity is right for you.