WASHINGTON (WUSA9) -- This month, it's all about heart love at WUSA9. We are on a journey together to become our healthiest selves.

An important component of heart health is physical activity. You can reduce your risk of a heart attack or stroke by 35 percent if you exercise regularly.

Here are the guidelines from the Office of Disease Prevention and Health Promotion:


  • Avoid Inactivity
  • Some physical activity is better than none — and any amount has health benefits.
  • Do Aerobic Activity
  • For substantial health benefits, do one of the following:150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic physical activity (such as brisk walking or tennis) or 75 minutes (1 hour and 15 minutes) each week of vigorous-intensity aerobic physical activity (such as jogging or swimming laps)


The Guidelines recommend that children and adolescents ages six to 17 do 60 minutes (1 hour) or more of physical activity each day. That includes:

  • Aerobic Activity: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity (such as running, dancing, or biking), and include vigorous-intensity physical activity at least 3 days a week
  • Muscle-Strengthening: As part of the 60 or more minutes of daily physical activity, include muscle-strengthening physical activity (such as climbing trees, using playground equipment, or lifting weights) on at least three days of the week
  • Bone-Strengthening: As part of the 60 or more minutes of daily physical activity, include bone-strengthening physical activity (such as running or jumping rope) on at least 3 days of the week

If you are having trouble getting moving, here are some free apps that can help you:

Couch to 5k: http://www.c25k.com/

Simple Steps: simplestepsapp.com

Map my Run: http://www.mapmyrun.com/routes/create/