Some physical activity is better than none. You can start slowly and build up from there.

If you are a healthy adult, the Physical Activity Guidelines for Americans, 2nd edition External link , advise you to make aerobic and strengthening activities part of your regular routine. If you have a disability that keeps you from some activities, talk with your health care professional about types of physical activity that might work well with your abilities. If you have a health problem such as heart disease, high blood pressure, or diabetes, ask your health care professional about the types and amounts of physical activity that may work for you.

Aim for at least 150 minutes per week of moderate-intensity aerobic activity.

Walking fast, jogging, dancing, or other types of aerobic activities make your heart beat faster and may cause you to breathe harder. Try to be active for at least 10 minutes at a time without breaks. You can count each 10-minute segment of activity toward your physical activity goal. Aerobic activities include

• • • biking (Don’t forget the helmet.)
    • swimming
    • brisk walking
    • wheeling yourself in a wheelchair or engaging in activities that will support you such as chair aerobics

Try to do aerobic activities at a moderate intensity External link. Do the “talk test” to make sure you are exercising at a pace that you can maintain. You should be able to speak a few words in a row, but you should not be able to sing.

Aim for at least 300 minutes per week to gain more benefits.

You may need at least 300 minutes per week of aerobic activity if your goal is to lose weight or to keep it off. Adding a brisk walk after lunch, dinner, or when your schedule permits may be one way to boost the amount of aerobic activity in your life.