Couple cycling to meet physical activity goals. Photo: Deposit PhotosPublished: September 2025

Why Physical Activity Goals Matter

The evidence is clear: adults who get regular physical activity enjoy wide-ranging benefits that support not only physical health but also emotional well-being. Moving more can help to:

• Boost mood and improve sleep quality
• Lower the risk of heart disease and certain cancers
• Keep diabetes and high blood pressure under control
• Support independence and quality of life as we age

And here’s the best part — even small amounts of activity count. Just five minutes of movement has benefits, and those minutes add up over time. If you’ve been waiting for the “perfect” time to start, September — Healthy Aging® Month — is an ideal moment to make a change.

How Much Is Enough?

The Physical Activity Guidelines for Americans recommend that adults aim for at least 150 minutes of moderate-intensity activity per week. That may sound like a lot, but broken into smaller chunks, it’s manageable — just 30 minutes a day, five days a week.

Not sure if your walk or workout qualifies as moderate or vigorous? Try the talk test:

• If you’re breathing faster but can still chat, that’s moderate intensity.
• If you can only say a few words before catching your breath, that’s vigorous intensity.

Moderate-intensity activities include brisk walking, water aerobics, slow biking, or even mowing the lawn. Vigorous activities include jogging, fast cycling, aerobic dancing, or swimming laps.

Already at 150 minutes? Fantastic! Aim higher — 300 minutes of moderate activity or 150 minutes of vigorous activity per week can bring even greater health gains.

Don’t Forget Strength and Balance

Cardio isn’t the whole story. A well-rounded routine includes:

• Strength training at least two days a week (think resistance bands, light weights, yoga poses, or bodyweight exercises like squats and push-ups). Stronger muscles help protect joints, improve posture, and make everyday activities like carrying groceries easier.
• Balance-building activities such as tai chi, yoga, or even standing on one foot while brushing your teeth. These simple practices reduce the risk of falls and keep you steady on your feet.

Fitness for Every Stage of Life

No matter your age or situation, physical activity can be adapted to work for you.

• Just getting started? Begin with short walks, gentle stretches, or even chair-based exercises. Consistency matters more than intensity in the beginning.
• Pregnant or postpartum? Regular activity is safe and can lower the risk of postpartum depression. Gentle walks or prenatal yoga are great options — always listen to your body.
• Living with a disability or chronic condition? Adapt activities to your abilities — seated strength exercises, arm cycling, or water workouts can make daily living easier and more enjoyable.
• Feeling unsteady? Add balance exercises like tai chi, light dancing, or water aerobics to improve confidence and stability.

Movement is personal. The key is finding what works for your body and lifestyle.

Making Activity Enjoyable

Exercise doesn’t need to be a chore — in fact, the more fun you make it, the easier it is to stick with. Try:

• Turning household chores like vacuuming or gardening into activity minutes
• Scheduling “walking meetings” with friends or coworkers
• Exploring local parks or trails to make movement feel like an adventure
• Playing with grandchildren — a lively game of tag counts as exercise, too!

Even everyday routines can add up to a more active lifestyle if you look for opportunities to move.

Your Move, Your Way – Activity Planner

The beauty of physical activity is that it’s personal. You can design a plan that fits your schedule, preferences, and health goals. The important part is simply to start — and to keep going.

Looking for inspiration? Visit the Move Your Way website from the U.S. Department of Health and Human Services for fact sheets, videos, and tools to help you and your family get moving . . . “Walk. Run. Dance. Play. What’s your move?” Their website offers a neat planner to help guide your activity schedule.

This September, celebrate Healthy Aging® Month by giving yourself the gift of movement. Remember: the more you move, the better you feel — today and for years to come.