Active Living

Engaging in regular physical activity is essential for a healthy lifestyle. Scroll down to discover different ways to move your body and learn about physical activity recommendations.

Physical Activity Overview

Active living is about consistently moving your body in ways that feel good for you. Physical activity isn’t just exercising at the gym; it can include any activity that gets your heart rate up and makes you breathe harder. Being active is also one of the best ways to improve your health, especially as you age.

Regular exercise can lower the risk of chronic diseases and help prevent early death. Active people usually live longer and have a lower risk of serious health issues like heart disease, type 2 diabetes, obesity, and some cancers. For people with chronic diseases, exercise can help manage their conditions and reduce complications. However, not enough people are active; only one in four adults and one in six high schoolers in the U.S. meet the guidelines for aerobic and muscle-strengthening activities.

Physically active individuals experience many benefits, including improved function, better sleep, and weight management. Learn more about the benefits of physical activity.

Physical Activity Guidelines

Physical activity recommendations vary depending on your age and ability. The CDC suggests the following:

Preschool-aged children (2-5 years) should be active throughout the day. Encourage children to engage in active play through a variety of physical activities.

Children and adolescents (6-17 years) should get at least 60 minutes of moderate to vigorous activity daily. They should engage in a variety of physical activities they enjoy. For at least 3 days out of the week, children and adolescents need:

• Vigorous activity, such as running or playing soccer.
• Activities that strengthen muscles, like climbing and push-ups.
• Activities that strengthen bones, such as gymnastics or jumping rope.

Read more about physical activity basics for children.

Adults (18-64 years) should be active for at least 150 minutes each week and engage in muscle-strengthening activities for at least two days out of the week. Read more about physical activity basics for adults.

Older adults (65 years and older) should be active for at least 150 minutes a week and engage in muscle-strengthening activities for at least two days out of the week. Additionally, older adults should do balance activities, such as standing on one foot. Read more about physical activity basics for older adults.

Adults with chronic conditions and disabilities should also get at least 150 minutes of moderate-intensity aerobic physical activity per week. They should also do 2 days of muscle-strengthening activities that include all major muscle groups. If you are unsure how to be active with your condition or disability, talk to your healthcare provider for suggestions. Learn more about being active with a chronic condition or disability.

Pregnant and postpartum people also need at least 150 minutes of moderate-intensity aerobic activity during pregnancy and postpartum. Read more about pregnant and postpartum activity.

Aerobic Physical Activity

Adults should engage in 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity (cardio) each week.

Muscle Strengthening

In addition to aerobic activity, you need to do muscle-strengthening activities at least 2 days a week.

Muscle-strengthening activities should be performed in sets of repetitions (reps). One rep is a complete movement, such as lifting a weight or doing one sit-up, and a set should include 8-12 reps. For the greatest health benefits, aim for 2 or 3 sets of each activity per muscle group. Be sure to work all major muscle groups—legs, hips, back, chest, abdomen, shoulders, and arms. Examples of what you can do include:

• Lifting weights
• Working with resistance bands
• Doing body weight exercises, such as push-ups, sit-ups, or squats
• Digging in a garden
• Doing yoga or pilates

Active Living Tips and Resources

Tips for Getting Started

Start slow. While guidelines recommend that adults get 150 minutes of physical activity per week, try adding 10 minutes of activity each day and work your way up. Once you’re ready, split the 150 minutes into sessions that fit your schedule—for example, 22 minutes each day or 30 minutes a day for 5 days.

Reduce time sitting and increase time moving. Try taking stretch breaks if you work in an office, or move your body during the commercials of your show.

Set aside time in your routine for physical activity. This diary might help.

Start with activities, locations, and times you enjoy. For example, you might like morning walks in your neighborhood. Others might prefer an online physical activity class after work.

Try being active with others for motivation and encouragement.

Use free apps and websites to find fun ways to be physically active or new places to add variety to your activity routine.

Local Resources

Monitor our calendar of meetings and events, which is regularly updated and includes physical activity opportunities.

Find your neighborhood Better Streets Committee or Bike Cleveland Chapter to bike with your community.

Participate in summer bike rides with Slow Roll Cleveland.

University Hospitals regularly holds FREE physical activity classes, including line dancing, yoga, zumba, and strength training. Visit Eventbrite to register for events near you.