Physical Activity Guidelines: How Much Exercise You Need in Grand Rapids, Michigan

Physical Activity Guidelines in Grand Rapids, Michigan

Staying active in West Michigan can mean a summer walk along the Grand River, a paddle near Lake Michigan, or simply moving around the house during a long, cold Grand Rapids winter. No matter the season, regular physical activity is one of the most powerful things you can do for your health. This guide explains how much movement people of different ages need each week, based on guidelines from the CDC and the federal Physical Activity Guidelines for Americans (2nd edition, 2018).

What Physical Activity Guidelines Are

Physical activity guidelines describe how much movement people need each week for good health. The CDC bases its recommendations on the federal Physical Activity Guidelines for Americans (2nd edition, 2018).

The goal is simple: help you understand how much to move, what kinds of activity count, and how to build healthy habits that last. The amount you need depends mainly on your age.

How Much Adults Need Each Week

For most adults, the guidelines set two main targets each week: aerobic activity (movement that raises your heart rate and breathing) and muscle-strengthening activity.

For aerobic activity, adults should aim for:

• At least 150 minutes of moderate-intensity activity per week (for example, 30 minutes a day, 5 days a week), such as brisk walking
• Or 75 minutes of vigorous-intensity activity per week, such as jogging or running
• Or an equivalent combination of moderate and vigorous activity

For muscle strengthening, adults should:

• Do muscle-strengthening activities on at least 2 days a week
• Work all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms

If you want even more benefit, you can go further. Going beyond 150 minutes of moderate activity (or 75 minutes of vigorous) per week provides even greater health benefits.

Guidelines for Children and Teens

Children and adolescents ages 6 to 17 need at least 60 minutes of physical activity every day, mostly moderate- or vigorous-intensity aerobic activity.

As part of that daily hour, kids should also include certain types of activity on a regular basis:

• Vigorous-intensity activity on at least 3 days a week
• Muscle-strengthening activity on at least 3 days a week
• Bone-strengthening activity on at least 3 days a week

Younger children also benefit from movement. Children ages 3 to 5 should be physically active throughout the day to support growth and development. For preschoolers, active play in the backyard, at a Grand Rapids park, or indoors during winter all count.

Guidelines for Older Adults

Older adults age 65 and up should follow the same aerobic and muscle-strengthening targets as other adults. On top of that, they should add one more element:

• Balance training, such as standing on one foot or walking heel-to-toe

Balance work helps prevent falls, which is especially important during icy Grand Rapids winters when sidewalks and driveways can be slippery. If you have a chronic condition or are unsure where to start, your primary care provider through Corewell Health, Trinity Health Grand Rapids, or University of Michigan Health-West can help you build a safe plan.

Why Physical Activity Matters

Regular movement does far more than help you stay fit. Physical activity helps prevent and manage many chronic conditions, including:

• Heart disease and stroke
• Type 2 diabetes
• Several types of cancer

It also improves blood pressure and cholesterol. Beyond your heart, regular physical activity:

• Strengthens bones and muscles
• Supports brain health, improving cognition and reducing the risk of anxiety and depression
• Helps with weight management
• Improves sleep

These benefits add up over a lifetime, and they apply to people of every age and fitness level.

Getting Started Where You Are

You do not need to meet every target right away. Some physical activity is better than none. If you are currently inactive, start with small amounts and gradually build up over time. A 10-minute walk after dinner is a real and meaningful start.

People with chronic conditions or disabilities should be as active as their abilities allow. Movement looks different for everyone, and any amount counts toward better health.

A few simple ideas for staying active in Grand Rapids year-round:

• Walk or bike local trails and parks when the weather is mild
• Use indoor options like community centers, gyms, or mall walking during cold or snowy months
• Break activity into shorter sessions throughout the day if that fits your schedule better
• Add strength moves at home using body weight, resistance bands, or light weights

If you have a health condition, are pregnant, or have not exercised in a while, talk with your doctor before starting a new routine. Cherry Health and the Kent County Health Department can also be good starting points for connecting with care and community programs.

When to Get Help

Physical activity is safe for most people, but stop and seek care if you have warning signs during exercise, such as chest pain, severe shortness of breath, dizziness, or fainting. For any medical emergency, call 911. If you are struggling with your mental health, you can call or text 988 to reach the Suicide and Crisis Lifeline. Regular movement supports your mind as well as your body, and support is available when you need it.