Take Action!
I’m already physically active, and I want to keep it up.
If you are already active for 2 hours and 30 minutes each week, you can get even more health benefits by stepping up your routine.
Work your way up to 5 hours or more of activity each week. More activity can further lower your risk for:
- Heart disease
- Diabetes
- Breast cancer
- Colorectal cancer
Add more vigorous activities.
In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging for 15 minutes instead of walking for 30 minutes.
Mix it up.
Mix vigorous activities with moderate ones. Try joining a fitness group or gym class. Don’t forget to do muscle-strengthening activities 2 days a week.
Challenge yourself.
Check out the Presidential Champions program 
to get personalized activity logs, training tips, and more. See just how high you can raise your activity level!
