Getting Started

Thinking about adding physical activity to your life, but not sure how to get started? Sometimes taking the first step is the hardest part. If you have not been active in some time, start at a comfortable level and add a little more activity as you go along. Some people find that getting active with a friend makes it easier to get started.

Build up over time

Start by doing what you can, and then look for ways to do more. If you have not been active for a while, start out slowly. After several weeks or months, build up your activities—do them longer and more often.

Walking is one way to add physical activity to your life. When you first start, walk 10 minutes a day on a few days during the first couple of weeks.

Add more time and days. Walk a little longer. Try 15 minutes instead of 10 minutes. Then walk on more days a week.

Pick up the pace. Once this is easy to do, try walking faster. Keep up your brisk walking for a couple of months. You might want to add biking on the weekends for variety.

How much physical activity do you need each week?

Aerobic

• Adults should get at least 2 hours and 30 minutes each week of aerobic physical activity that requires moderate effort.
• You need to do this type of activity for at least 10 minutes at a time.

Strengthening

• Adults should also do strengthening activities at least 2 days a week.
• Strengthening activities include push-ups, sit-ups and lifting weights (see this list for more ideas on what activities to do, how much, and how often).

Do it your way.