According to the Second Edition of the Physical Activity Guidelines to attain the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week.    

-The first key guideline for women is to move more and sit less.

-We now know that any amount of physical activity has some health benefits.

-New evidence shows that physical activity has immediate

 health benefits.

-We now know that meeting the recommendations in the Physical Activity Guidelines  consistently over time can lead to even more long-term health benefits. (New benefits appear in bold) For women, physical activity helps prevent 8 types of cancer ( bladder, breast, colon, endometrium, esophagus, kidney, stomach, and lung); reduces the risk of dementia (including Alzheimer's disease), all-cause mortality, heart disease, stroke, high blood pressure, type 2 diabetes, and depression; and improves bone health, physical function, and quality of life.

-For older women, physical activity also lowers the risk of falls and injuries from falls.

-For all women, physical activity reduces the risk of

excessive weight gain and helps women maintain a healthy weight.

-New evidence shows that physical activity can help

manage more health conditions that women already have as well.