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People of all ages should spend time each day being physically active. The recommended level of activity and length of time you are active depends on your health and fitness goals.
Goal: Reduce your risk of chronic disease, such as heart disease, high blood pressure, type 2 diabetes, osteoporosis and certain types of cancer. Improve mental well-being and reduce feelings of stress, depression and anxiety.
Goal: Manage your weight and prevent the gradual weight gain that can happen as you age.
Goal: Reduce the decline in mobility that happens with aging and maintain independent living later in life.
Children and adolescents
Goal: Improve physical fitness and promote energy balance to achieve and maintain a healthy body weight.
Any type of physical activity you choose to do will help you burn more calories and make it easier to maintain or lose weight. You will also reap all the health benefits of being active. You can schedule planned activities into your day, such as exercise classes or recreational activities. If it is difficult to schedule large chunks of time devoted to being active, you can add short segments (three to six 10-minutes sessions) of moderate-intensity physical activity throughout your day. These may include activities that you are already doing, such as gardening, housework or taking the stairs instead of the elevator. Think about ways to make physical activity a regular part of your lifestyle.
To improve your level of physical fitness, try to do a variety of different types of activities.