Physical Activity

• Aerobic activity involves using large muscle groups, such as in the legs and arms, and increases your heart rate and breathing. It improves endurance, circulation, and lung function. Examples include brisk walking, running, bicycling, swimming, and dancing.¹
• Strength exercise increases muscle strength and power, which can improve your ability to stay independent and carry out everyday activities, such as climbing stairs, doing yard work, and carrying groceries. This type of exercise is also called "strength training" or "resistance training." Examples include lifting weights or using a resistance band.
• Flexibility exercise stretches muscles, ligaments, and tendons. It helps with freedom of movement and reduces the risk of injury. Flexibility exercise involves taking a joint through its range of motion and trying to extend that range.
• Balance exercise improves your body's reflexes to stay upright and protect joints from sudden over-flexion or extension. Better balance helps to prevent falls and joint injuries. Examples include standing on one foot and practicing Tai Chi. Many lower-body strength exercises also improve your balance.²
• Bone-strengthening exercise involves activity that causes your feet, legs, or arms to support your body's weight and your muscles to push against your bones. This causes your bones to become stronger.

Why It's Important

Physical activity has many health benefits. These benefits apply to people of all ages and races and both sexes.^3,4

• Physical activity lowers your risk for chronic diseases, including heart disease, stroke, diabetes, and some cancers, osteoporosis, and depression.
• Physical activity can lower blood pressure and triglyceride levels.
• It can raise HDL (good) cholesterol levels.
• Helps the body manage blood sugar and insulin levels, which lowers your risk for type 2 diabetes.
• Helps to maintain a healthy weight.
• It improves mobility and reduces the risk for falls in older adults.
• It can help reduce feeling of depression and improve overall mood, feelings of well-being, and cognitive functioning.^4,5
• Bone strengthening exercise can reduce the risk of osteoporosis (weak, porous bones).
• Physical activity can improve functioning and reduce pain for persons with osteoarthritis.

What Is Known

Nationally in 2012, 23% of adults reported that they did not participate in any physical activities,⁶ and only 32% of high school students reported that they typically attended a physical education class on every day of the week.⁷

Who Is at Risk

The health benefits of physical activity outweigh the risks of adverse consequences of exercise for almost everyone.

Factors positively associated with adult physical activity include:⁸

• Postsecondary education
• Higher income
• Enjoyment of exercise
• Expectation of benefits
• Belief in ability to exercise (self-efficacy)
• History of activity in adulthood
• Social support from peers, family, or spouse
• Access to and satisfaction with facilities
• Enjoyable scenery
• Safe neighborhoods

How To Reduce Risk

All of us should avoid inactivity. Some physical activity is better than none, and persons who participate in any amount of physical activity gain some health benefits.

In 2008, the U.S. Department of Health and Human Services released 2008 Physical Activity Guidelines for Americans.⁹ The Guidelines include recommendations for adults, children and adolescents, and older adults. The Guidelines also provide tips for staying active, and for staying safe during physical activity. Below is a summary of the recommendations for adults. For guidelines for other age groups and special considerations (e.g., activity for pregnant women) please see the 2008 Physical Activity Guidelines for Americans, http://www.health.gov/paguidelines.

How It's Tracked

Physical activity is tracked at the national and state levels primarily through two surveys:

• Youth Risk Behavior Surveillance System (YRBSS), U.S. Centers for Disease Control and Prevention, Adolescent and School Health.
• Behavioral Risk Factor Surveillance System (BRFSS), U.S. Centers for Disease Control and Prevention, Office of Surveillance, Epidemiology, and Laboratory Services.

National information is also tracked through the National Health Interview Survey, National Health Interview Survey (NHIS), CDC/NCHS.

For more information on tracking physical activity health objectives, please visit the Physical Activity topic at http://healthypeople.gov/2020/topicsobjectives2020.

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• Physical Activity Among Adolescents
• Physical Activity: Recommended Aerobic Activity Among Adults
• Physical Activity: Recommended Muscle-strengthening Among Adults

Physical Inactivity - Adults (BRFSS)

• Physical Inactivity - Crude Rates
• Physical Inactivity - Age-adjusted Rates

Physical Inactivity - Adolescents (YRBS)

• Participated in an Insufficient Amount of Physical Activity
• No Vigorous or Moderate Physical Activity
• 0 Days Physically Active for 60 Minutes

Physical Activity - Adults (BRFSS)

• Recommended Aerobic Physical Activity - Crude Rates
• Recommended Aerobic Physical Activity - Age-adjusted Rates
• Recommended Muscle Strengthening - Crude Rates
• Recommended Muscle Strengthening - Age-adjusted Rates
• Recommended Physical Activity and Muscle Strengthening - Crude Rates
• Recommended Physical Activity and Muscle Strengthening - Age-adjusted Rates

Physical Activity - Adolescents

• Participated in an Sufficient Vigorous Activity (YRBS)
• Participated in Sufficient Moderate Physical Activity (YRBS)
• 5 Days Physically Active for 60 Minutes (YRBS)
• 7 Days Physically Active for 60 Minutes (YRBS)
• Physical Activity During the Past 7 Days (PNA)
• Played on 1 or More Sports Teams (YRBS)

Physical Activity and Pregnancy (PRAMS)

• Before Pregnancy - Exercise Before Pregnancy

Screen Time - Adolescents (YRBS)

• Watched 3 or More Hours per Day of TV
• Watched and Played No More Than 2 Hours per Day of TV and Video Games

Physical Education Class - Adolescents (YRBS)

• Enrolled in a Physical Education Class
• Attended a Physical Education Class Daily
• Exercised More Than 20 Minutes During an Average PE Class