Move More

You don't need a gym membership or a personal trainer. You can get active without spending a dime. Try these tips:

• Follow along with online workout or yoga videos
• Walk, jog, or roll around your block or at the local community track
• Put on some music and dance around the house

I’m a busy person. How much time do I need for activity?

Experts recommend 2 hours and 30 minutes of physical activity a week — that’s a little more than 20 minutes a day. But even a few minutes is good for you. The teensiest bit of activity is better than nothing. So do as much as you can today and add more over time — every minute counts!

Short on time? Plan short activity breaks during your day:

• Take walking meetings or walking lunch breaks at work
• Fit in a few squats while standing at your desk or the kitchen sink
• Do jumping jacks or planks during commercials while watching TV

You can also save time with chores that get you moving:

• Take your dog out for a stroll
• Do gardening or yardwork
• Sweep or vacuum

Is walking really “active” enough?

For sure! It may not feel like exercise, but a brisk walk can really get your heart pumping. And for many people, walking is the easiest way to boost activity. Try these tips to get more steps:

• Walk around the house while you’re talking on the phone
• Park farther away from work or stores
• Take the stairs instead of the elevator
• Try walking or rolling at the mall when the weather’s bad*

Planning ahead and tracking your activity can help you stay motivated. You can:

• Mark your activity plans on your calendar or set reminders on your phone
• Try tracking your movements with your phone or a fitness tracker to see how active you are each day
• Keep a record of completed activities — seeing progress can help you keep going

I have a disability. How can I stay active?

People with and without disabilities can find options that are safe and fun for you. Try these tips:

• Move more, using a wheelchair or walker if you need one
• Play adaptive sports, like wheelchair basketball
• Explore seated activities, like rowing machines
• Try classes that are gentle on your joints, like water aerobics

You may have more fun moving with other people. Try these active social options:

• Play catch or kick a soccer ball with your kids
• Invite friends or family for a walk around the neighborhood
• Join a fitness group, like a walking club
• Sign up for a free or low-cost fitness or dance class at your local rec center or YMCA*

Not into sports or group classes? No problem! Try a relaxing solo activity — like yoga, swimming, or gardening. Remember, this is your heart health, your way. You can find a rhythm that’s right for you — and helps keep your heart going strong for a lifetime.