Physical Activity

Physical activity is any movement of the body that uses energy, including movement that helps us get from place to place, movement that is part of planned exercise, or the movement we do daily, such as cleaning, gardening, or playing.

Benefits of Physical Activity

Physical Activity as Prevention

Any amount of physical activity has some health benefits. Evidence shows a strong relationship between increased physical activity and reductions in the risk for health problems including:

  • obesity
  • type 2 diabetes
  • high blood pressure
  • heart disease
  • many forms of cancer
  • depression
  • anxiety
  • dementia

Recommendations for physical activity include participating in some form of aerobic activity including walking, running, or cycling, along with muscle-strengthening exercises that target major-muscle groups to maintain overall health (see details below). Meeting the recommendations for physical activity consistently over time can lead to long-term health benefits. Physical activity can also help manage health conditions that people already have, including but not limited to some of those listed above.

Most People are Not Meeting Recommendations

According to the 2019 New York State Behavioral Risk Factor Surveillance System survey, less than half of NYS adults (39.4%) were estimated to have met national recommendations for aerobic activity or for muscle strengthening activity and less than one-quarter (24.1%) of adults met both the aerobic and muscle strengthening guidelines. The situation is just as concerning for children. Since the 1970s, childhood obesity rates have tripled, and the average American child spends about four to seven minutes a day playing outside and over seven hours a day in front of a screen. Active play helps children meet physical activity recommendations and is an important obesity risk reduction strategy.

The environments where people live, work, and play have a strong influence on health. Everyone no matter their ability or where they live, should have access to safe and inclusive physical activity opportunities to achieve optimal health and decrease risk factors for chronic diseases. Environments that are conducive to an active lifestyle and support healthy behaviors can reduce the risk for lifestyle-related chronic diseases and conditions such as obesity, diabetes, and cardiovascular disease. Examples include neighborhoods with safe sidewalks that are connected to destinations that are easy to walk or ride to, like grocery stores, pharmacies, and libraries. Environments that limit opportunities to engage in a healthy lifestyle can contribute to poor health and adverse health outcomes, such as areas with high traffic, crime, and poor access to public transportation. Creating community environments, policies, and systems that support walkable and bikeable communities for everyone is a major goal of the New York State Prevention Agenda (PDF) and New York's Health Across All Policies/Age-Friendly NY Initiative. Many communities are working to improve equitable and inclusive access to safe places for physical activity, as part of the Active People Healthy Nation campaign. The strategies included in this campaign seek to improve safety and increase modifications to ensure there is a place for everyone to be physically active.

There are many ways to work towards meeting physical activity recommendations. Breaking activity sessions up into several short bursts over the course of the day can make it more manageable. Even brief periods of movement can add up over time to provide the health benefits of an active lifestyle.

Physical Activity Recommendations

Regular physical activity is one of the most important things we can do for our health across the lifespan. Current Guidelines (PDF) (health.gov) vary based on a person's age, disability status, whether they are pregnant or postpartum, and whether they have any chronic conditions, such as diabetes, heart disease, or asthma. Talk to your healthcare provider about what's best for you, and look for ways to make activity a fun part of your day with family and friends, doing the things you enjoy.

Physical Activity Recommendations for Different Age Groups and Ability

From Physical Activity Guidelines for Americans, US Department of Health and Human Services (PDF) (health.gov)

Preschool-Aged Children 3-5 years Physical Activity every day, throughout the day
Active play through a variety of enjoyable physical activities
Examples include tag, follow the leader, playing on the playground, tricycle or bicycle riding, walking, running, skipping, dancing, swimming, playing catch or kickball, gymnastics or tumbling
Children and Adolescents 6-17 years 60 minutes or more of moderate-to-vigorous intensity physical activity daily
A variety of enjoyable physical activities
As part of the 60 minutes, on at least 3 days a week, children and adolescents need:
  • Vigorous Activity such as tag, swimming, bicycle or tricycle riding, or soccer
  • Activity that strengthens muscles such as climbing or playing on playground equipment
  • Activity that strengthens bones such as hopscotch, basketball, or jumping rope
Adults 18-64 years At least 150 minutes a week of moderate intensity activity such as brisk walking, jogging, cycling, dancing, or swimming
At least 2 days a week of activities that strengthen muscles such as:
  • Lifting weights
  • Using resistance bands
  • Bodyweight exercises – using your own weight to provide resistance
  • Carrying heavy loads
  • Heavy gardening
*Include activities to improve balance and range of motion such as standing on one foot, tai chi, or yoga
Older adults 65+ years*
People with chronic conditions or disability
Work with a health care professional or physical activity specialist to adapt physical activity as needed for individual’s specific condition

Children ages three through five should be active throughout the day to enhance growth and development. Adults caring for children this age should encourage a variety of active play that is developmentally appropriate and fun for all children. To strengthen bones, young children should do activities that involve hopping, skipping, jumping, and tumbling.

Each day, youth ages six through 17 should have at least 60 minutes of moderate-to-vigorous activity to obtain the most health benefits from physical activity. Most activity can be aerobic, like walking, running, or anything that makes the heart beat faster. They also need activities that make their muscles and bones strong, like climbing on playground equipment, using stretch bands or hand weights, or jumping rope.

To obtain the most health benefits from physical activity, adults need at least 150 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like working with resistance bands or doing wall push-ups, at least two days each week.

Adults aged 65 and older need 150 minutes a week of moderate-intensity activity, like brisk walking or heavy cleaning, or at least 75 minutes a week of vigorous intensity with aerobic activities including hiking, swimming, and biking. It is recommended to get at least two days a week of activities that strengthen muscles, such as using resistance bands or light weights, and activities to improve balance about three days per week, such as tai chi or yoga. Aerobic activity is also seen to benefit overall brain health and reduce the risk of cognitive decline over the lifespan. Home-based activities can be a great way for older adults to get and stay active and remain independent. Physical activity also lowers the risk of falls and injuries from falls. Falls and fall-related injuries are associated with significant morbidity, reduced mobility, decreased functioning, and loss of independence. To learn more about how to prevent falls, visit the New York State Department of Health's Fall Prevention Program website.

Adults with Chronic Health Conditions

Adults with chronic conditions should strive to reach at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. It is also recommended, for those who are able, to do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups two or more days a week.

Adults with chronic conditions or symptoms should be under the care of a healthcare provider. People with chronic conditions can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for their abilities and chronic conditions. For people with diabetes, being active helps manage insulin and blood sugar levels. For people with prediabetes, physical activity lowers the risk of developing type 2 diabetes.

Adults with Disabilities

People living with disability are less likely to participate in daily physical activity compared to adults not living with disability. Physical activity routines for people with disabilities should improve flexibility, strength, and endurance, all of which are necessary to perform activities of daily living (ADL), such as getting out of bed, transferring (i.e., the act of getting into and out of a wheelchair), dressing and grooming, and showering and bathing. When a person has a disability, being physically fit can help them perform ADL more easily.

Physical activity during pregnancy benefits the individual's overall health. Moderate-intensity physical activity by healthy individuals during pregnancy increases or maintains cardiorespiratory fitness, reduces the risk of excessive weight gain and gestational diabetes, and reduces symptoms of postpartum depression and anxiety. Pregnant or postpartum individuals should aim for at least 150 minutes of moderate-intensity aerobic physical activity per week, such as brisk walking, during and after their pregnancy. Individuals should consult with their healthcare provider about how to adjust to physical activity during and after their pregnancy.