National Center for Health Promotion and Disease Prevention
Be Physically Active
Being active is a great way to improve your health at any age. Whether it’s a short walk or a quick workout, every bit makes a difference.
What's Important to Know?
All adults should avoid inactivity and move more every day. Immediate benefits from physical activity include lower blood pressure and anxiety as well as improved sleep and insulin sensitivity. The long-term benefits are even greater. Being active can decrease arthritis pain, symptoms of depression, and improve cognition for those with dementia, multiple sclerosis, ADHD, and Parkinson’s disease. When it comes to chronic conditions, physical activity can improve brain health and reduce the risk of 8 types of cancer, fall-related injuries in older adults, and excessive weight gain. It also helps to prevent type 2 diabetes, heart disease, breast cancer and colon cancer. Be active for any and all reasons that are meaningful to you!
Physical activity is anything that gets the body moving. It can be moderate intensity, meaning that you can talk while being active, or it can be vigorous intensity, meaning that you cannot say more than a few words without taking a breath. Choose activities that you enjoy and start at a comfortable level. Once the activity feels easier, try being active for a longer amount of time, or more often, or a combination of both.
Physical activity is safe for almost everyone, and its health benefits far outweigh the risks. Even if you think you are out of shape, or have not been active in a long time, you can still be active safely. Unless you have a chronic condition, such as diabetes, heart disease or arthritis, or you have active symptoms, such as chest pain or pressure, dizziness, or joint pain, you do not need to talk to your health care team before starting activity. If you have a concern about a health condition, talk with your health care team to create the physical activity plan that is best for you.
For important health benefits, do at least 2½ hours of moderate-intensity or 1¼ hours of vigorous-intensity aerobic activity each week, or an equal combination of both. Every minute matters and your episodes of activity can last any amount of time. You should be active as often as possible every day and week.
Do muscle strengthening activities at least twice each week and try to use muscles from all parts of your body—the legs, hips, back, chest, abdomen, shoulders, and arms. Stretching regularly can improve flexibility, joint motion, circulation, and can also help relieve stress.
Want to Know More?
If you want to learn more about how to be physically active, talk with your VA health care team. They can also help if you have questions about making a healthy living change. For more information about physical activity and how it can improve your health, visit the websites listed below.
