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Physical Activity and Exercise

Physical activity is defined as activities that get your body moving such as gardening, walking the dog, raking the leaves, or taking the stairs instead of the elevator. Exercise is a form of physical activity that is specifically planned, structured, and repetitive such as weight training, tai chi, or an aerobics class.

As part of a healthy lifestyle we should try to include both forms of activity as a part of our daily routine. We know that regular physical activity and exercise helps to improve your overall health and fitness, and reduces your risk for chronic diseases.

The Center for Disease Control and Prevention (CDC) recommends that adults participate in at least 150 minutes or 2 hours and 30 minutes of moderate-intensity aerobic activity every week AND to include muscle strengthening activities on 2 or more days a week that work all major muscle groups for important health benefits. Going beyond 150 minutes provides even greater health benefits.

10 minutes at a time is fine!

150 minutes can seem like a lot at first but the good news is that you can spread it out during the week and even into smaller chucks during the day. The important thing is that you are doing physical activities at a moderate or vigorous intensity regularly and for at least 10 minutes at a time.

For more resources on these recommendations and what counts as moderate-intensity activity visit:


Couch to 5K Plan

Dorm Room Workouts

Stretching Exercises

Beginner Workout Tips

Target Heart Rates


Local Hikes

Kirkland Parks and Recreation

LeRoy Johnson Eagle Fitness Center

Northwest Outdoor Center


Tracking Tools

My Fitness Pal

Map My Run

My Plate Tools