To improve your health, it’s important to make physical activity part of your daily life.

One way is to get moderate activity, like brisk walking, for at least 2½ hours a week.

Or you can do vigorous exercise, like running, for at least 1¼ hours a week. This activity makes you breathe harder and have a much faster heartbeat than at rest.

Experts recommend that teens and children (starting at age 6) do moderate to vigorous activity at least 1 hour every day.

To find your target heart rate for exercise, use the Interactive Tool: What Is Your Target Heart Rate?

Here’s how you can tell if an activity or exercise is making you work hard enough. If you can't talk while you do it, you're working too hard. You're at the right level if you can talk but not sing during the activity.