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How Much Movement Do You Really Need? 7 Surprising Facts You Might Not Know 

Think you need to spend hours in the gym to be healthy? Think again. According to the Physical Activity Guidelines for Americans https://www.cdc.gov/physical-activity-basics/benefits/index.html just a little bit of movement each day goes a long way. Here’s what you need to know: 

1. You only need 150 minutes of moderate activity per week.

That’s about 30 minutes a day, 5 days a week. It’s doable—and you can break it up throughout the day! 

2. Vigorous counts, too (and you don’t need as much).

If you prefer intense workouts, just 75 minutes per week can deliver similar benefits. 

3. You don’t have to do it all at once.

Even short bursts—like a 10-minute walk—count toward your weekly goal. Move Your Way encourages short, consistent activity to meet your goals. 

4. Movement improves more than just your waistline.

It boosts mood, sleep, energy, and reduces your risk of disease. Learn more from the CDC. 

5. Strength training matters.

At least 2 days a week of resistance exercises helps build and maintain muscle. The National Institute on Aging offers great beginner resources. 

6. Flexibility and balance are part of the equation.

They help you stay mobile and prevent injury—especially as you age. 

7. Movement can be anything that gets your heart rate up.

Dancing, gardening, walking the dog, chasing your kids—it all counts. The American Heart Association offers inspiration. 

➡️ Ready to move more? Try free online fitness classes or work with a Healthier Texas coach to build a plan that fits your life. You can also explore our Community Challenge for added motivation! 

Adapted from: 

• Physical Activity Guidelines for Americans, 2nd Edition 

• Move Your Way by the U.S. Department of Health and Human Services 

• Create Better Health Curriculum by Utah State University Extension 

• MyPlate.gov by the USDA