Exercise is important at every age. See what's needed to stay physically healthy as you head into adulthood.

Young Adults

Why is exercise important?

Establishing good exercising habits will ensure you stay healthy. Reach for 150 minutes of moderate to vigorous physical activity (movement of the body) on a weekly basis. However, increasing to 300 minutes can give additional health benefits. Aerobic activity should be applied 3 or more times a week. The moderate to vigorous activity should be in bouts of 10 minutes.

Moderate activity examples:

  • Walking briskly, water aerobics, bicycling slower than 10 miles per hour, and tennis (doubles)

Vigorous activity examples:

  • Race-walking, jogging or running, swimming laps, tennis (singles), aerobic dancing, bicycling 10 miles per hour or faster, jumping rope, and heavy gardening.

Incorporate muscle strengthening activities for major muscle groups at least 2 to 3 times per week. This will increase both bone and muscle strength.

Examples for muscle strengthening:

  • Push-ups, sit-ups, pull-ups, and more.

Consider incorporating warm up, cool down, and flexibility exercises.


Adults who are physically active are healthier and less likely to develop many chronic diseases than adults who aren’t active.

Exercising can help you:

  • Reduce risk of chronic diseases such as, heart disease, stroke, hypertension, type 2 diabetes, and more
  • Feel less stressed, reduce depression
  • Feel better about yourself
  • Maintain a healthy weight
  • Sleep better at night

What can I do?

  • Swimming
  • Tennis
  • Basketball
  • Frisbee
  • Dancing
  • Get involved in the community…

Or any other activity that gets you moving!