Recommendations for Adults

• Aerobic activity: Get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise each week.
• Strength training: Do muscle-strengthening activities involving major muscle groups at least 2 days a week.
• Reduce sitting: Spend less time sitting and break up long sedentary periods with light movement.
  
  

  Recommendations for Children and teens 

   
• Daily goal: Aim for 60 minutes or more of moderate-to-vigorous physical activity every day.
• Bone and muscle strengthening: Include activities that strengthen bones (like jumping or running) and build muscle (like climbing or push-ups) at least 3 days a week.
   
   

  Main Types of Exercises 

   
• Cardio/Aerobic: Walking, running, swimming, or cycling that keeps your heart and lungs healthy.
• Strength: Weightlifting or resistance band exercises to build muscle mass.
• Flexibility and Balance: Stretching, yoga, or tai chi to improve stability and prevent falls.