And you can break it up into short bouts of activity throughout the day.

It's free, easy and can be done just about anywhere, even in place.ДЄny amount of movement is better than none. The simplest way to get moving and improve your health is to start walking. Don't let all-or-nothing thinking keep you from doing what you can every day. You can work up toward the recommended amount by increasing your time as you get stronger. Even if you've been sedentary for years, today is the day you can begin to make healthy changes in your life. What if IвЂ™m just starting to get active?ДonвЂ™t worry if you canвЂ™t reach 150 minutes per week just yet. Knowing your target heart rateВ can also help you track the intensity of your activities.ДЇor maximum benefits, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises.

heavy yardwork like continuous digging or hoeing.

Examples of vigorous-intensity aerobic activities: You wonвЂ™t be able to talk much without getting out of breath. YouвЂ™ll probably get warm and begin to sweat. They will require a higher amount of effort. Vigorous intensity activities will push your body a little further.

brisk walking (at least 2.5 miles per hour).

Examples of moderate-intensity aerobic activities: Think of it as a medium or moderate amount of effort. When done at moderate intensity, your heart will beat faster and youвЂ™ll breathe harder than normal, but youвЂ™ll still be able to talk.

This includes things like walking, climbing stairs and stretching.ДЄerobic (or вЂњcardioвЂќ) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. Physical activity is anything that moves your body and burns calories. Include muscle- and bone-strengthening (weight-bearing) activities on at least 3 days per week.Include vigorous-intensity activity on at least 3 days per week.Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.Increase amount and intensity gradually over time.Gain even more benefits by being active at least 300 minutes (5 hours) per week.Even light-intensity activity can offset some of the risks of being sedentary. Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.Get at least 150 minutes per week of moderate-intensityВ aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.The guidelines are based on current scientific evidence supporting the connections between physical activity, overall health and well-being, disease prevention and quality of life. They recommend how much physical activity we need to be healthy. Department of Health and Human Services, Office of Disease Prevention and Health Promotion.

These recommendations are based on the Physical Activity Guidelines for Americans, 2nd edition, published by the U.S. And if youвЂ™re sedentary, sitting less is a great place to start. Being more active can help all people think, feel and sleep better and perform daily tasks more easily. Only about one in five adults and teens get enough exercise to maintain good health. National Hypertension Control InitiativeДЄre you fitting in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week? If not, youвЂ™re not alone.Pets and Your Health / Healthy Bond for Life.

Brisk walking heart rate