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Every bit of movement can make a difference and even a few minutes is a meaningful start. Whatever kind of movement you enjoy counts! Standing, stretching, walking and dancing all add up and small steps really do matter.
How do I to start exercising?
If you’re new to exercise, you might be wondering how to get begin. Getting started with physical activity doesn’t have to be complicated. Building movement into your daily routine, walking, swimming or biking can all support heart health. Many people find it helpful to start slowly and gradually work up to about 30 minutes of activity on most days. But even short bursts count. Choose activities you enjoy, wear comfortable shoes and clothing and listen to your body. Missing a day is okay. What matters most is finding a rhythm that works for you. Tracking your progress and celebrating milestones can help you stay motivated and make exercise a long-term habit.
Many adults find benefits from aiming for:
- At least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
- Moderate to high-intensity muscle strength training (such as resistance or weights) at least 2 days per week.
- Spending less time sitting and adding light movement when possible.
- Gradually increasing time and intensity as your body feels ready.
- Being physically active to help release stress and support overall well-being.
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Simple Ways to Move More
Building a consistent activity routine doesn’t have to be overwhelming. These practical guides and infographics offer easy tips to help you get started, stay motivated and fit more movement into your busy day anytime, anywhere. Explore the resources below to make daily activity feel more doable, and more enjoyable.
