So, how much movement or exercise do we really need every week? Well, for most healthy adults, the Dept. of Health and Human Services recommends 150 minutes per week of moderate aerobic activity, or 75 minutes per week of vigorous activity. In addition, you should include two strength training sessions for each major muscle group every week. Maybe this sounds like a lot to you, maybe it sounds like a little. An easier way to look at it is that we should aim for a half hour of movement every day, or an hour of movement at least three days per week.

Moderate activity includes things like a brisk walk, swimming or biking, mowing the lawn (with the push mower, not the riding mower), or hiking. Vigorous activity would be things like running, heavy yard work or shoveling snow, and zumba or other intense aerobics classes. Strength training is not just lifting weights or using machines, it includes all activities that repeatedly add resistance to your muscles, i.e. yoga, bodyweight exercises, resistance bands, pilates, circuit training and other fitness classes that incorporate bodyweight resistance, dumbells, barbells, or weight machines.

Pick activities you like. The key to making activity a part of your life is to pick things you like to do, and think about HOW you like to do things. Would you rather be inside or outside? Do you like swimming, or getting into pools, or lakes, or the ocean? Do you prefer group activities, doing things with a friend, or being solo? What activities have you done in the past that you really enjoyed? What is something you’ve always wanted to do? The answers to these questions can help guide you toward the kinds of activities you will enjoy, which is key to making movement a regular part of your life.

Commit to a number of active minutes per day. Whether you plan to get daily activity, or do it a few days per week, decide how many minutes you want to be active on the days you are active. If thirty minutes of activity in a day seems daunting, start with five minutes. Research shows that you don’t have to dedicate a single block of time in a day to get the benefits – if you can do five minutes three times in a day, that is 15 minutes a day. Whether you move for 15 minutes straight or move for five minutes three times during the day, you’ll get the benefits of 15 minutes of movement. But decide on the number of active minutes you want to aim for in a day, and how many days you want to do that per week.

Pick the time of day you can consistently be active. Choose a time to move that you will be able to stick to regularly. If you are a morning person, maybe before breakfast will work. If you typically work late, evenings might not be a good choice but perhaps lunch hour could be a consistent time for you to be active. Some people find they are more consistent if they sign up for a regular class or if they plan to meet a friend (or group) to provide more structure and accountability. You may have to clear time in your day to make room for activity – knowing you want Future You to be able to move around easily can help Current You prioritize time for movement.

Go be active! All movement counts, and some activity is better than no activity. You can work towards consistently getting 150 minutes per week. Don’t overthink it – just choose something you like doing, even walking is a great choice. Then commit to do it a certain number of minutes per day, and pick the days and the TIME you can do it. And just start! Don’t worry about being perfect, you can tweak the schedule and the activity if needed.

Start where you are, aim for progress, and know that you can absolutely cultivate a habit of activity for life.