Most of us don’t get enough regular physical activity. But the human body was designed for exercise. From your musculoskeletal system to your heart, brain and all your organs: they all work better when you’re moving regularly.

Regular physical activity can:

• Maintain strength and stability, helping to prevent falls
• Maintain a healthy weight
• Lower some heart disease risk factors such as “bad” LDL cholesterol levels and increase “good” HDL cholesterol levels and manage high blood pressure
• Lower stress and improve your mental health
• Lower your risk for other conditions such as Type 2 diabetes, depression and cancer

Aerobic exercise (where your heart beats faster and you might breathe heavier) benefits your heart and lungs the most. Brisk walking, running, biking, swimming, hiking, rowing or anything that gets your heart pumping counts.

The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans recommends that each week, adults get at least:

• 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic physical activity, or
• 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or
• A combination of both moderate-intensity and vigorous-intensity activity